Medley Session #183

Don't worry, this session will look worse than what it really is :) You won't be swimming 5 full 400, 200 or 100 IM's. We will be building up the distance you swim of each stroke slowly during this set. Giving you the confidence to swim the full 100, 200 or 400IM at the end of the set. Focus on technique and holding your form when the number of strokes goes up.

Advanced

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

4 x 100 IM Kick - 20sec rest

400 IM (Each lap 5 strokes full stroke / rest kick) - 20sec rest

400 IM (Each lap 10 strokes full stroke / rest kick) - 20sec rest

400 IM (Each lap 15 strokes full stroke / rest kick) - 20sec rest

400 IM (Each lap 20 strokes full stroke / rest kick) - 20sec rest

400 IM - 20sec rest

400 Freestyle (Change breathing pattern each 50)

Cool down: 200 Choice

Intermediate

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

4 x 50 IM Kick - 20sec rest

200 IM (Each lap 5 strokes full stroke / rest kick) - 20sec rest

200 IM (Each lap 10 strokes full stroke / rest kick) - 20sec rest

200 IM (Each lap 15 strokes full stroke / rest kick) - 20sec rest

200 IM (Each lap 20 strokes full stroke / rest kick) - 20sec rest

200 IM - 20sec rest

200 Freestyle (Change breathing pattern each 25)

Cool down: 100 Choice

Beginner

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

4 x 25 Choice Kick - 20sec rest

100 IM (Each lap 5 strokes full stroke / rest kick) - 20sec rest

100 IM (Each lap 10 strokes full stroke / rest kick) - 20sec rest

100 IM (Each lap 15 strokes full stroke / rest kick) - 20sec rest

100 IM (Each lap 20 strokes full stroke / rest kick) - 20sec rest

100 IM - 20sec rest

100 Freestyle (Change breathing pattern each 25)

Cool down: 100 Choice