Medley Session

Intention: Today we're going through all the strokes and we'll have some fun along the way! :) This interval medley session will have your heart rate spiking.

Advanced

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

3 x

[50 Butterfly Strong / 50 Backstroke Easy - 15sec rest

50 Backstroke Strong / 50 Breaststroke Easy - 15sec rest

50 Breaststroke Strong / 50 Freestyle Easy - 15sec rest

50 Freestyle Strong / 50 Butterfly Easy - 15sec rest]

3 x 200 IM (Descend 1 - 3) - 30sec rest

Cool down: 200 Choice

Intermediate

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

3 x

[25 Butterfly Strong / 50 Backstroke Easy - 15sec rest

25 Backstroke Strong / 50 Breaststroke Easy - 15sec rest

25 Breaststroke Strong / 50 Freestyle Easy - 15sec rest

25 Freestyle Strong / 50 Butterfly Easy - 15sec rest]

3 x 100 IM (Descend 1 - 3) - 30sec rest

Cool down: 100 mixed strokes easy

Beginner

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

3 x

[25 Butterfly Strong / 25 Backstroke Easy - 15sec rest

25 Backstroke Strong / 25 Breaststroke Easy - 15sec rest

25 Breaststroke Strong / 25 Freestyle Easy - 15sec rest

25 Freestyle Strong / 25 Butterfly Easy - 15sec rest]

3 x 50 IM (Descend 1 - 3) - 30sec rest

Cool down: 100 Choice