Medley Session
- Irene Cats
- Jul 4, 2021
- 2 min read
Improve all 4 strokes by working on your technique first, followed by IM's (Individual Medley) @ 70% effort. Today is not about going fast, but more about performing the strokes right.
Individual Medley Order = Butterfly, Backstroke, Breaststroke, Freestyle.
Advanced
Warm up: 200 Swim / 200 Kick / 200 IM / 200 Pull / 200 Swim
2 x (All Easy, focus on good technique)
[100 Butterfly (50 left arm / 50 right arm) - 10sec rest
100 backstroke (50 left arm / 50 right arm) - 10sec rest
100 breaststroke (add extra kick after each stroke) - 10sec rest
100 Freestyle (50 left arm / 50 right arm) - 10sec rest]
4 x IM Order (50 Stroke Kick / 100 Freestyle Easy / 50 Stroke) - 20sec rest
200 Freestyle Easy - 20sec rest
200 IM @ 70% - 10sec rest
Cool down: 200 Choice
Intermediate
Warm up: 100 Swim / 100 Kick / 100 IM / 100 Pull / 100 Swim
(All Easy, focus on good technique)
50 Butterfly (25 left arm / 25 right arm) - 10sec rest
50 backstroke (25 left arm / 25 right arm) - 10sec rest
50 breaststroke (add extra kick after each stroke) - 10sec rest
50 Freestyle (25 left arm / 25 right arm) - 10sec rest
4 x IM Order (50 Stroke Kick / 100 Freestyle Easy / 50 Stroke) - 20sec rest
100 Freestyle Easy - 20sec rest
100 IM @ 70% - 20sec rest
Cool down: 100 Choice
Beginner
Warm up: 50 Swim / 50 Kick / 50 IM / 50 Pull / 50 Swim
(All Easy, focus on good technique)
50 Butterfly (25 left arm / 25 right arm) - 10sec rest
50 backstroke (25 left arm / 25 right arm) - 10sec rest
50 breaststroke (add extra kick after each stroke) - 10sec rest
50 Freestyle (25 left arm / 25 right arm) - 10sec rest
4 x IM Order (25 Stroke Kick/50 Freestyle Easy/25 Stroke) - 20sec rest
50 Freestyle Easy - 20sec rest
100 IM @ 70% - 20sec rest
Cool Down: 100 Choice
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