In today's Swimfit Medley Swim Session we build up the IM stroke by stroke to give you the confidence to swim a 100, 200 or 400 IM.
After an easy SKIPS warms up, we start with 100 or 50 Freestyle, after which we add the breaststroke to the same distance. On the 3rd swim, we add the backstroke as well, and for the 4th swim in each round we complete the IM by adding the butterfly. As most people find the butterfly the hardest stroke this is a good way of building up your confidence. This Medley set is more about holding your form and making the distance, but if you're keen for a hit out, feel free to make the complete IM's fast.
Fast Lane
Warm up: 200 Swim / 200 Kick / 200 IM / 200 Pull / 200 Swim
100 Freestyle - 10sec rest
50 Freestyle / 25 Breaststroke / 25 Freestyle - 10sec rest
25 Freestyle / 25 Backstroke / 25 Breaststroke / 25 Freestyle - 10sec rest
100 IM - 10sec rest
200 Freestyle - 15sec rest
100 Freestyle / 50 Breaststroke / 50 Freestyle - 15sec rest
50 Freestyle / 50 Backstroke / 50 Breaststroke / 50 Freestyle - 15sec rest
200 IM - 15sec rest
400 Freestyle - 20sec rest
200 Freestyle / 100 Breaststroke / 100 Freestyle - 20sec rest
100 Freestyle / 100 Backstroke / 100 Breaststroke / 100 Freestyle - 20sec rest
400 IM - 20sec rest
Cool down: 200 Choice
Medium Lane
Warm up: 100 Swim / 100 Kick / 100 IM / 100 Pull / 100 Swim
50 Freestyle - 10sec rest
25 Freestyle / 12.5 Breaststroke / 12.5 Freestyle - 10sec rest
12.5 Freestyle / 12.5 Backstroke / 12.5 Breaststroke / 12.5 Freestyle - 10sec rest
50 IM - 10sec rest
100 Freestyle - 15sec rest
50 Freestyle / 25 Breaststroke / 25 Freestyle - 15sec rest
25 Freestyle / 25 Backstroke / 25 Breaststroke / 25 Freestyle - 15sec rest
100 IM - 15sec rest
200 Freestyle - 15sec rest
100 Freestyle / 50 Breaststroke / 50 Freestyle - 15sec rest
50 Freestyle / 50 Backstroke / 50 Breaststroke / 50 Freestyle - 15sec rest
200 IM - 15sec rest
Cool down: 100 Choice
Slow Lane
Warm up: 50 Swim / 50 Kick / 50 IM / 50 Pull / 50 Swim
50 Freestyle - 10sec rest
25 Freestyle / 12.5 Breaststroke / 12.5 Freestyle - 10sec rest
12.5 Freestyle / 12.5 Backstroke / 12.5 Breaststroke / 12.5 Freestyle - 10sec rest
50 IM - 10sec rest
100 Freestyle - 15sec rest
50 Freestyle / 25 Breaststroke / 25 Freestyle - 15sec rest
25 Freestyle / 25 Backstroke / 25 Breaststroke / 25 Freestyle - 15sec rest
100 IM - 15sec rest
Cool down: 100 Choice
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