Medley Session

Intention: In today's IM Session we first focus on our kicks of each stroke, then the pull and lastly the full stroke. After these 3 rounds, we put it all together in a 400, 200 or 100IM @ 80% effort. Have fun!

Advanced

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

3 Rounds of: (Round 1 = Kick, Round 2 - Pull, Round 3 = Swim)

[50 Butterfly / 50 Freestyle - 15sec rest

50 Backstroke / 50 Freestyle - 15sec rest

50 Breaststroke / 50 Freestyle - 15sec rest

50 Freestyle / 50 Freestyle - 15sec rest]

400 IM @ 80%

Cool down: 200 Choice

Intermediate

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

3 Rounds of: (Round 1 = Kick, Round 2 - Pull, Round 3 = Swim)

[25 Butterfly / 50 Freestyle - 15sec rest

25 Backstroke / 50 Freestyle - 15sec rest

25 Breaststroke / 50 Freestyle - 15sec rest

25 Freestyle / 50 Freestyle - 15sec rest]

200 IM @ 80%

Cool down: 100 mixed strokes easy

Beginner

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

3 Rounds of: (Round 1 = Kick, Round 2 - Pull, Round 3 = Swim)

[25 Butterfly / 25 Freestyle - 15sec rest

25 Backstroke / 25 Freestyle - 15sec rest

25 Breaststroke / 25 Freestyle - 15sec rest

25 Freestyle / 25 Freestyle - 15sec rest]

100 IM @ 80%

Cool down: 100 Choice