This Swimfit Medley Swim Session will help you improve on all 4 strokes. Starting with 50 or 25 kick, followed by 50 or 25 drill and finished by 50 or 25 fast of that stroke. We work through the medley order, which is Butterfly, Backstroke, Breaststroke and Freestyle. Go hard in those fast 50's or 25's!
Fast Lane
Warm up: 200 Swim / 200 Kick / 200 IM / 200 Pull / 200 Swim
4 x
[50 Butterfly kick / 50 Butterfly Drill / 50 Butterfly Fast - 20sec rest
50 Backstroke kick / 50 Backstroke Drill / 50 Backstroke Fast - 20sec rest
50 Breaststroke kick / 50 Breaststroke Drill / 50 Breaststroke Fast - 20sec rest
50 Freestyle kick / 50 Freestyle Drill / 50 Freestyle Fast - 20sec rest]
Cool down: 200 Choice
Medium lane
Warm up: 100 Swim / 100 Kick / 100 IM / 100 Pull / 100 Swim
4 x
[25 Butterfly kick / 25 Butterfly Drill / 25 Butterfly Fast - 20sec rest
25 Backstroke kick / 25 Backstroke Drill / 25 Backstroke Fast - 20sec rest
25 Breaststroke kick / 25 Breaststroke Drill / 25 Breaststroke Fast - 20sec rest
25 Freestyle kick / 25 Freestyle Drill / 25 Freestyle Fast - 20sec rest]
Cool down: 100 Choice
Slow Lane
Warm up: 50 Swim / 50 Kick / 50 IM / 50 Pull / 50 Swim
2 x
[25 Butterfly kick / 25 Butterfly Drill / 25 Butterfly Fast - 20sec rest
25 Backstroke kick / 25 Backstroke Drill / 25 Backstroke Fast - 20sec rest
25 Breaststroke kick / 25 Breaststroke Drill / 25 Breaststroke Fast - 20sec rest
25 Freestyle kick / 25 Freestyle Drill / 25 Freestyle Fast - 20sec rest]
Cool down: 100 Choice
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