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Medley Session #363

In today's Swimfit Medley Swim Session we are doing a little experiment :) First we swim a fast 25, 50 or 100 of each stroke. Make sure you time these and note the times down. Enjoy and easy recovery swim and lots of rest before heading into the next stroke. We really want your fastest possible time for each one.


To finish the set we go for a fast 100, 200 or 400 IM! Make sure you get your lap times for each stroke and your total time.


Now we compare your fast single stroke times, with the lap times of your IM. Of course your times will be slower, but lets see where the biggest spikes are. In other words, where do you fall apart in your IM and lose most time. There is no good or bad, no judgement but you'll be able to pinpoint what to work on to improve your IM time.


Fast Lane

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


100 Butterfly Fast!

100 Freestyle Easy Recovery - 1min rest

100 Backstroke Fast!

100 Freestyle Easy Recovery - 1min rest

100 Breaststroke Fast!

100 Freestyle Easy Recovery - 1min rest

100 Freestyle Fast!

200 Freestyle Easy Recovery - 1min rest


400 IM Fast!


Cool down: 200 Choice



Medium Lane

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


50 Butterfly Fast!

50 Freestyle Easy Recovery - 1min rest

50 Backstroke Fast!

50 Freestyle Easy Recovery - 1min rest

50 Breaststroke Fast!

50 Freestyle Easy Recovery - 1min rest

50 Freestyle Fast!

100 Freestyle Easy Recovery - 1min rest


200 IM Fast!


Cool down: 100 Choice



Slow Lane

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


25 Butterfly Fast!

25 Freestyle Easy Recovery - 1min rest

25 Backstroke Fast!

25 Freestyle Easy Recovery - 1min rest

25 Breaststroke Fast!

25 Freestyle Easy Recovery - 1min rest

25 Freestyle Fast!

100 Freestyle Easy Recovery - 1min rest


100 IM Fast!


Cool down: 100 Choice









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