Medley Session #180
- Irene Cats
- Nov 28, 2021
- 2 min read
In this medley session we start easy and get faster throughout. Training like this, gives you the opportunity to set yourself up with good technique when swimming easy, and the challenge is to keep this efficiency when putting in more effort. The way to check this when training by yourself is to keep track of your times and to count your strokes. If you notice that you put more effort in, but you're not actually going faster you know you are losing your form. In this case, focus more on technique than effort to get your form back.
Of course we finish the set with a fast IM for time! :)
Advanced
Warm up: 200 Swim / 200 Kick / 200 IM / 200 Pull / 200 Swim
2 x (#1 Freestyle, #2 Choice Stroke)
[4 x 50 (count strokes / -2 each 50) - 10sec rest]
4 x 25 IM Order @ 70% - 10sec rest
50 Choice Easy
4 x 25 IM Order @ 80% - 10sec rest
50 Choice Easy
4 x 25 IM Order @ 100% - 10sec rest
50 Choice Easy
4 x 50 IM Order @ 70% - 10sec rest
100 Choice Easy
4 x 50 IM Order @ 80% - 10sec rest
100 Choice Easy
4 x 50 IM Order @ 100% - 10sec rest
100 Choice Easy
200 IM Fast for Time!
Cool down: 200 Choice
Intermediate
Warm up: 100 Swim / 100 Kick / 100 IM / 100 Pull / 100 Swim
2 x (#1 Freestyle, #2 Choice Stroke)
[4 x 25 (count strokes / -1 each 25) - 10sec rest]
2 x
[4 x 25 IM Order @ 70% - 10sec rest
50 Choice Easy
4 x 25 IM Order @ 80% - 10sec rest
50 Choice Easy
4 x 25 IM Order @ 100% - 10sec rest
50 Choice Easy]
100 IM Fast for Time!
Cool down: 100 Choice
Beginner
Warm up: 50 Swim / 50 Kick / 50 IM / 50 Pull / 50 Swim
2 x (#1 Freestyle, #2 Choice Stroke)
[4 x 25 (count strokes / -1 each 25) - 10sec rest]
4 x 25 IM Order @ 70% - 10sec rest
50 Choice Easy
4 x 25 IM Order @ 80% - 10sec rest
50 Choice Easy
4 x 25 IM Order @ 100% - 10sec rest
50 Choice Easy
100 IM Fast for Time!
Cool down: 100 Choice
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