Medley Session
- Irene Cats
- Aug 21, 2021
- 2 min read
Today's Medley Session we have done with Freestyle before, but today we're stepping it up by mixing it up with all 4 strokes! Go hard in the fast ones and make sure you recover in the easy Freestyle ones. Have fun!
Advanced
Warm up: 200 Swim / 200 Kick / 200 IM / 200 Pull / 200 Swim
8 x 50 (IM Order: 25 Stroke Drill / 25 Stroke Easy) - 10sec rest
16 x 50 (Every 4th 50 Fast, change strokes in IM order. All easy 50's freestyle) - 10sec rest
12 x 50 (Every 3rd 50 Fast, change strokes in IM order. All easy 50's freestyle) - 15sec rest
8 x 50 (Every 2nd 50 Fast, change strokes in IM order. All easy 50's freestyle) - 20sec rest
4 x 50 (Every 50 Fast, change strokes in IM order) - 25sec rest
Cool down: 200 Choice
Intermediate
Warm up: 100 Swim / 100 Kick / 100 IM / 100 Pull / 100 Swim
8 x 50 (IM Order: 25 Stroke Drill / 25 Stroke Easy) - 10sec rest
12 x 50 (Every 4th 50 Fast, change strokes in IM order. All easy 50's freestyle) - 10sec rest
9 x 50 (Every 3rd 50 Fast, change strokes in IM order. All easy 50's freestyle) - 15sec rest
6 x 50 (Every 2nd 50 Fast, change strokes in IM order. All easy 50's freestyle) - 20sec rest
3 x 50 (Every 50 Fast, change strokes in IM order) - 25sec rest
Cool down: 100 Choice
Beginner
Warm up: 50 Swim / 50 Kick / 50 Choice / 50 Pull / 50 Swim
4 x 50 (IM Order: 25 Stroke Drill / 25 Stroke Easy) - 10sec rest
16 x 25 (Every 4th 25 Fast, change strokes in IM order. All easy 25's freestyle) - 10sec rest
12 x 25 (Every 3rd 25 Fast, change strokes in IM order. All easy 25's freestyle) - 15sec rest
8 x 25 (Every 2nd 25 Fast, change strokes in IM order. All easy 25's freestyle) - 20sec rest
4 x 25 (Every 25 Fast, change strokes in IM order) - 25sec rest
Cool down: 100 Choice
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