Medley Session

Today's medley session is an endurance medley session. Mixed in with a bit of easy Freestyle this set will give you a fair distance and a chance to work on each stroke.

Advanced

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

4 x (#1 Butterfly, #2 Backstroke, #3 Breaststroke, #4 Freestyle)

200 Stroke Kick - 20sec rest

100 Freestyle Easy - 10sec rest

200 (25 Stroke / 25 Freestyle x 4) - 20sec rest

100 Freestyle Easy - 10sec rest

200 Stroke @ 80% - 1min rest

Cool down: 200 Choice

Intermediate

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

4 x (#1 Butterfly, #2 Backstroke, #3 Breaststroke, #4 Freestyle)

100 Stroke Kick - 20sec rest

100 Freestyle Easy - 10sec rest

100 (25 Stroke / 25 Freestyle x 2) - 20sec rest

100 Freestyle Easy - 10sec rest

100 Stroke @ 80% - 1min rest

Cool down: 100 Choice

Beginner

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

4 x (#1 Butterfly, #2 Backstroke, #3 Breaststroke, #4 Freestyle)

50 Stroke Kick - 20sec rest

50 Freestyle Easy - 10sec rest

50 (25 Stroke / 25 Freestyle) - 20sec rest

50 Freestyle Easy - 10sec rest

50 Stroke @ 80% - 1min rest Cool down: 100 Choice