Medley Session #399

This Swimfit Medley Session is all about finding your speed in each stroke separately first and bringing it all together with a fast IM to finish it off.

Start with an easy warm-up, mixing in kick, Medley, pull, and swim. For the main set, swim the strokes fast and really push it. The Freestyle is an easy recovery stroke. You will only have 10 seconds rest before you go for your next short sprint.

Finish the set with a 400, 200 or 100 IM Fast for time!

Fast Lane

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

4 x 25 Butterfly fast / 75 Freestyle easy - 10sec rest

4 x 25 Backstroke fast / 75 Freestyle easy - 10sec rest

4 x 25 Breaststroke fast / 75 Freestyle easy - 10sec rest

4 x 25 Freestyle fast / 75 Freestyle easy - 10sec rest

400 IM Fast!

Cool down: 200 Choice

Medium Lane

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

4 x 12.5m Butterfly fast / 12.5 m Freestyle easy - 10sec rest

4 x 12.5m Backstroke fast / 12.5 m Freestyle easy - 10sec rest

4 x 12.5m Breaststroke fast / 12.5 m Freestyle easy - 10sec rest

4 x 12.5m Freestyle fast / 12.5 m Freestyle easy - 10sec rest

200 IM Fast!

Cool down: 100 Choice

Slow Lane

Warm up: 50 Swim / 50 Kick / 50 IM / 50 Pull / 50 Swim

2 x 12.5m Butterfly fast / 12.5 m Freestyle easy - 10sec rest

2 x 12.5m Backstroke fast / 12.5 m Freestyle easy - 10sec rest

2 x 12.5m Breaststroke fast / 12.5 m Freestyle easy - 10sec rest

2 x 12.5m Freestyle fast / 12.5 m Freestyle easy - 10sec rest

100 IM Fast!

Cool down: 100 Choice