Medley Session #231

In this Medley Swim Session we start with an easy warm-up, followed by 1 400, 200, or 100 Medley at an easy pace. Take it easy and really focus on your technique for each stroke. After an easy 100 freestyle, we go into 2 x 200, 100 or 50 IM at a moderate pace. Start putting some effort in, but don't peak too early!

After another easy 100 Freestyle, we finish the main set off with 4 x 100, 50 Medley, or 4 x 25 Choice Stroke Fast! Go hard and see if you can hold on for all 4. Have fun!

Fast Lane

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

400 IM Easy - 30sec rest

100 Freestyle Easy

2 x 200 IM Moderate - 30sec rest

100 Freestyle Easy

4 x 100 IM Fast - 30sec rest

Cool down: 200 Choice

Medium Lane

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

200 IM Easy - 30sec rest

100 Freestyle Easy

2 x 100 IM Moderate - 30sec rest

100 Freestyle Easy

4 x 50 IM Fast - 30sec rest

Cool down: 100 Choice

Slow Lane

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

2 x

[100 IM Easy - 30sec rest

100 Freestyle Easy

2 x 50 IM Moderate - 30sec rest

100 Freestyle Easy

4 x 25 Choice Fast - 30sec rest]

Cool down: 100 Choice