Medley Session

Intention: We're working on IM speed today. Short and sharp sprints will help you find your speed in each stroke. After the sprints we're putting it to the test in an interval IM distance. Go faaaassssttt!

Advanced

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

4 x 12.5m Butterfly fast / 37.5m Freestyle easy - 10sec rest

4 x 12.5m Backstroke fast / 37.5m Freestyle easy - 10sec rest

4 x 12.5m Breaststroke fast / 37.5m Freestyle easy - 10sec rest

4 x 12.5m Freestyle fast / 37.5m Freestyle easy - 10sec rest

2 x 200 IM (First 12.5m of each 50 is fast / 37.5m easy stroke) - 30sec rest

Cool down: 200 Choice

Intermediate

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

4 x 12.5m Butterfly fast / 12.5 m Freestyle easy - 10sec rest

4 x 12.5m Backstroke fast / 12.5 m Freestyle easy - 10sec rest

4 x 12.5m Breaststroke fast / 12.5 m Freestyle easy - 10sec rest

4 x 12.5m Freestyle fast / 12.5 m Freestyle easy - 10sec rest

2 x 100 IM (First 12.5m of each 25 is fast / 12.5m easy stroke) - 30sec rest

Cool down: 100 Choice

Beginner

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

2 x 12.5m Butterfly fast / 12.5 m Freestyle easy - 10sec rest

2 x 12.5m Backstroke fast / 12.5 m Freestyle easy - 10sec rest

2 x 12.5m Breaststroke fast / 12.5 m Freestyle easy - 10sec rest

2 x 12.5m Freestyle fast / 12.5 m Freestyle easy - 10sec rest

100 IM (First 12.5m of each 25 is fast / 12.5m easy stroke) - 30sec rest

Cool down: 100 Choice