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Medley Session #366

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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