Medley Session

Today's IM (Individual Medley) Set is just a fun and ever-changing set that will help you improve all 4 strokes.

We start with a few 50's that are 25 Butterfly Kick Underwater / 25 Easy Freestyle. Keep your arms in a streamlined position while doing the Butterfly Kick and stay underwater as long a s you can, just taking a quick breath whenever you need to.

The main set goes through different 150's doing all different strokes, mixed in with easy 25's or 50's Freestyle to catch your breath. Have fun and push yourself to get all the strokes done! :)

Advanced

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

8 x 50 (25 Butterfly kick underwater / 25 Freestyle easy) - 10sec rest

4 x 150 (IM Order: 50 Kick / 50 Drill / 50 Stroke) - 15sec rest

4 x 50 Freestyle (-1 stroke per 50) - 10sec rest

4 x 150 (50 Butterfly / 50 Backstroke / 50 Breaststroke) - 15sec rest

4 x 50 Freestyle (Descend 1 - 4) - 10sec rest

4 x 150 (IM Order: 50 Stroke Fast / 100 Freestyle Easy)

Cool down: 200 Choice

Intermediate

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

6 x 50 (25 Butterfly kick underwater/25 Freestyle easy) - 10sec rest

4 x 150 (IM Order: 50 Kick / 50 Drill / 50 Stroke) - 15sec rest

4 x 25 Freestyle (-1 stroke per 25) - 10sec rest

4 x 150 (50 Butterfly / 50 Backstroke / 50 Breaststroke) - 15sec rest

4 x 25 Freestyle (Descend 1 - 4) - 10sec rest

4 x 150 (IM Order: 50 Stroke Fast / 100 Freestyle Easy)

Cool down: 100 Choice

Beginner

Warm Up: 50 Swim / 50 Kick / 50 Choice / 50 Pull / 50 Swim

4 x 50 (25 Butterfly kick underwater/25 Freestyle easy) - 10sec rest

4 x 100 (IM Order: 50 Kick / 50 Stroke) - 15sec rest

4 x 25 Freestyle (-1 stroke per 25) - 10sec rest

4 x 100 (25 Butterfly / 25 Backstroke / 50 Breaststroke) - 15sec rest

4 x 25 Freestyle (Descend 1 - 4) - 10sec rest

4 x 100 (IM Order: 50 Stroke Fast / 50 Freestyle Easy)

Cool down: 100 Choice