Medley Session #150
- Irene Cats
- Sep 19, 2021
- 1 min read
Just like the Speed Session this week (#149), this Medley Session is designed to spike your heart rate right up, bring it back down and spike it back up. This way of Interval Training is guaranteed to get you fit pronto!
Make sure you go FAST when it says Fast and super easy when it says easy. This sounds obvious, but swimming easy to get your heart rate down can be a challenge. If Freestyle doesn't let you recover, feel free to swap to another stroke. Keep moving though!
Advanced
Warm up: 200 Choice / 200 Kick / 200 IM / 200 Pull / 200 Choice
8 x (IM Order: Butterfly, Backstroke, Breaststroke, freestyle x 2)
[50 Kick Stroke Fast / 50 Freestyle Easy / 50 Full Stroke Fast - 15sec rest
150 Freestyle Easy - 15sec rest]
400 IM Fast!
Cool down: 200 Choice
Intermediate
Warm up: 100 Choice / 100 Kick / 100 IM / 100 Pull / 100 Choice
8 x (IM Order: Butterfly, Backstroke, Breaststroke, freestyle x 2)
[25 Kick Stroke Fast / 50 Freestyle Easy / 25 Stroke Fast - 15sec rest
100 Freestyle Easy - 15sec rest]
200 IM Fast!
Cool down: 100 Choice
Beginner
Warm up: 50 Choice / 50 Kick / 50 Choice / 50 Pull / 50 Choice
4 x (IM Order: Butterfly, Backstroke, Breaststroke, freestyle)
[25 Kick Stroke Fast / 50 Freestyle Easy / 25 Stroke Fast - 15sec rest
100 Freestyle Easy - 15sec rest]
100 IM Fast!
Cool down: 100 Choice
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