Medley Session

Build strength by swimming all 4 strokes in this Medley Session!

The 400 IM is broken up as follows:

25 Butterfly kick/25 Butterfly, 3 strokes left, 3 strokes right arm/25 Butterfly/25 Freestyle

25 Backstroke Kick/25 Backstroke, 3 strokes left, 3 strokes right arm/25 Backstroke/25 Freestyle

25 Breaststroke Kick/25 Breaststroke with extra kick each stroke/25 Breaststroke/25 Freestyle

25 Freestyle Kick/25 Freestyle, 3 strokes left, 2 strokes right arm/25 Freestyle/25 Choice

Advanced

Warm up: 200 Swim / 200 Kick / 200 IM / 200 Pull / 200 Swim

3 x

[400 IM (25 stroke kick / 25 stroke drill / 25 stroke / 25 freestyle x 4) - 20sec rest

200 Freestyle Pull easy - 20sec rest

100 Freestyle Kick easy - 20sec rest]

200 Cool Down

Intermediate

Warm up: 100 Swim / 100 Kick / 100 IM / 100 Pull / 100 Swim

2 x

[400 IM (25 stroke kick / 25 stroke drill / 25 stroke / 25 freestyle x 4) - 20sec rest

100 Freestyle Pull easy - 20sec rest

100 Freestyle Kick easy - 20sec rest]

Cool down: 100 Choice

Beginner

Warm up: 50 Swim / 50 Kick / 50 IM / 50 Pull / 50 Swim

400 IM (25 stroke kick / 25 stroke drill / 25 stroke / 25 freestyle x 4) - 20sec rest

50 Freestyle Pull easy - 20sec rest

50 Freestyle Kick easy - 20sec rest

Cool Down: 100 Choice