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Medley Session #375

In this Swimfit Medley Session we are working on finding your speed in all four strokes.


Starting easy with a 400, 200 or 100 Individual Medley (Butterfly, Backstroke, Breaststroke and Freestyle). Time yourself and divide this time by 2, this is your time to beat in your next 200, 100 or 50 Medley. Don't peak too early as we are taking it one step further. Divide your moderate time by 2 and this is the time you're trying to beat in your final 100, 50 or 25. This should be your fastest swim!


When pushing for speed, stay in control of your technique and the rhythm in each stroke, but get stronger and a bit quicker in your movements. Go hard!


Fast Lane

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


2 x

[400 IM Easy - 30sec rest

200 IM Moderate - 30sec rest

100 IM Fast - 30sec rest

100 Freestyle Easy Recovery]


Cool down: 200 Choice



Medium Lane

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


2 x

[200 IM Easy - 30sec rest

100 IM Moderate - 30sec rest

50 IM Fast - 30sec rest

100 Freestyle Easy Recovery]


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

50 IM Moderate - 30sec rest

25 Choice Stroke Fast - 30sec rest

50 Freestyle Easy Recovery]


Cool down: 100 Choice









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