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Medley Session

Intention: In this session it's all about swimming the second stroke fast after swimming the first stroke at a moderate pace (not easy!). Focus on fast turns and getting your speed up straight from the push-off from the wall. Depending on the length of the pool you swim in and the level of this set your swimming, make sure you finish your moderate pace distance with a turn so you can push off the wall to start your fast distance.


Advanced

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


3 x

[100 Butterfly Moderate / 50 Backstroke Fast - 20sec rest

100 Backstroke Moderate / 50 Breaststroke Fast - 20sec rest

100 Breaststroke Moderate / 50 Freestyle Fast - 20sec rest

100 Freestyle Moderate / 50 Butterfly Fast - 20sec rest]


Cool down: 200 Choice



Intermediate

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


3 x

[50 Butterfly Moderate / 25 Backstroke Fast - 20sec rest

50 Backstroke Moderate / 25 Breaststroke Fast - 20sec rest

50 Breaststroke Moderate / 25 Freestyle Fast - 20sec rest

50 Freestyle Moderate / 25 Butterfly Fast - 20sec rest]


Cool down: 100 Choice



Beginner

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


3 x

[25 Butterfly Moderate / 25 Backstroke Fast - 20sec rest

25 Backstroke Moderate / 25 Breaststroke Fast - 20sec rest

25 Breaststroke Moderate / 25 Freestyle Fast - 20sec rest

25 Freestyle Moderate / 25 Butterfly Fast - 20sec rest]


Cool down: 100 Choice









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