Medley Session #423

Swimming is not just freestyle :) Get a taste of all the different strokes with this Swimfit Medley Session! If there is a stroke you do not yet master, feel free to change it for another one, no freestyle though!

Go fast in the Strong swims, and use the Easy swims as recovery. This way you'll be able to go fast throughout this session.

We finish with 4 x 200, 100 or 50 IM Descend, which means that your first one is easy, the second one a bit faster, the third one a bit faster and the last one is super fast.

Fast Lane

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

3 x

25 Butterfly Strong / 50 Backstroke Easy - 15sec rest

25 Backstroke Strong / 50 Breaststroke Easy - 15sec rest

25 Breaststroke Strong / 50 Freestyle Easy - 15sec rest

25 Freestyle Strong / 50 Butterfly Easy - 15sec rest

4 x 200 IM (Descend 1 - 4) - 30sec rest

Cool down: 200 mixed strokes easy

Medium Lane

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

2 x

25 Butterfly Strong/50 Backstroke Easy - 15sec rest

25 Backstroke Strong/50 Breaststroke Easy - 15sec rest

25 Breaststroke Strong/50 Freestyle Easy - 15sec rest

25 Freestyle Strong/50 Butterfly Easy - 15sec rest

4 x 100 IM (Descend 1 - 4) - 30sec rest

Cool down: 100 mixed strokes easy

Slow Lane

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

3 x

25 Butterfly Strong/25 Backstroke Easy - 15sec rest

25 Backstroke Strong/25 Breaststroke Easy - 15sec rest

25 Breaststroke Strong/25 Freestyle Easy - 15sec rest

25 Freestyle Strong/25 Butterfly Easy - 15sec rest

4 x 50 Choice Stroke (Descend 1 - 4) - 30sec rest

Cool down: 100 mixed strokes easy