Medley Session

Intention: In this session we'll set you up with a good stroke kick first, followed by a drill and finishing off with 25 or 50 fast of the whole stroke.

Advanced

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

4 x

[50 Butterfly kick / 50 Butterfly Drill / 50 Butterfly Fast - 20sec rest

50 Backstroke kick / 50 Backstroke Drill / 50 Backstroke Fast - 20sec rest

50 Breaststroke kick / 50 Breaststroke Drill / 50 Breaststroke Fast - 20sec rest

50 Freestyle kick / 50 Freestyle Drill / 50 Freestyle Fast - 20sec rest]

Cool down: 200 Choice

Intermediate

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

4 x

[25 Butterfly kick / 25 Butterfly Drill / 25 Butterfly Fast - 20sec rest

25 Backstroke kick / 25 Backstroke Drill / 25 Backstroke Fast - 20sec rest

25 Breaststroke kick / 25 Breaststroke Drill / 25 Breaststroke Fast - 20sec rest

25 Freestyle kick / 25 Freestyle Drill / 25 Freestyle Fast - 20sec rest]

Cool down: 100 Choice

Beginner

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

2 x

[25 Butterfly kick / 25 Butterfly Drill / 25 Butterfly Fast - 20sec rest

25 Backstroke kick / 25 Backstroke Drill / 25 Backstroke Fast - 20sec rest

25 Breaststroke kick / 25 Breaststroke Drill / 25 Breaststroke Fast - 20sec rest

25 Freestyle kick / 25 Freestyle Drill / 25 Freestyle Fast - 20sec rest]

Cool down: 100 Choice