Medley Session #396
- Irene Cats
- Apr 16, 2023
- 2 min read
In this Swimfit Medley Session you will push to find your speed in each stroke separately first.
After an easy warm-up, we go into the main set where we do 25, 50 or 100 of each stroke, descend 1 - 3. This means that the first one is easy, the second moderate and the third one fast.
After the easy one you get 10sec rest, the moderate 20sec and after the fast one you get 30sec rest. After all of this, enjoy 100 easy choice to recover.
Finish the set off with a 400, 200 or 100 IM for time! Go smash it!
Fast Lane
Warm up: 200 Swim / 200 Kick / 200 IM / 200 Pull / 200 Swim
3 x 100 Butterfly (descend 1 - 3) - 10/20/30sec rest
3 x 100 Backstroke (descend 1 - 3) - 10/20/30sec rest
3 x 100 Breaststroke (descend 1 - 3) - 10/20/30sec rest
3 x 100 Freestyle (descend 1 - 3) - 10/20/30sec rest
100 Easy Choice Swim
400 IM for time!
Cool down: 200 Choice
Medium Lane
Warm up: 100 Swim / 100 Kick / 100 IM / 100 Pull / 100 Swim
3 x 50 Butterfly (descend 1 - 3) - 10/20/30sec rest
3 x 50 Backstroke (descend 1 - 3) - 10/20/30sec rest
3 x 50 Breaststroke (descend 1 - 3) - 10/20/30sec rest
3 x 50 Freestyle (descend 1 - 3) - 10/20/30sec rest
100 Easy Choice Swim
200 IM for time!
Cool down: 100 Choice
Slow Lane
Warm up: 50 Swim / 50 Kick / 50 IM / 50 Pull / 50 Swim
3 x 25 Butterfly (descend 1 - 3) - 10/20/30sec rest
3 x 25 Backstroke (descend 1 - 3) - 10/20/30sec rest
3 x 25 Breaststroke (descend 1 - 3) - 10/20/30sec rest
3 x 25 Freestyle (descend 1 - 3) - 10/20/30sec rest
100 Easy Choice Swim
100 IM for time!
Cool down: 100 Choice
Comments