Medley Session #456

In today's Swimfit Medley Session we do 3 rounds of the main set. In the first round, the stroke is Butterfly, the second round is Backstroke and the third round is Breaststroke. Every round we start with an easy kick, followed by a slightly stronger Pull with a Pull Buoy and finish with a fast 100, 50 or 25 of the stroke Fast! To recover we finish each set with an easy bit of Freestyle, before we go into the next sroke. Have fun!

Fast Lane

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

3 x (Round 1: Butterfly, Round 2: Backstroke, Round 3: Breaststroke)

[100 Stroke Kick @ 70% - 10sec rest

100 Stroke Pull with pull buoy @ 80% - 10sec rest

100 Stroke Fast - 20sec rest

300 Freestyle @ 70% - 10sec rest]

Cool down: 200 Choice

Medium Lane

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

3 x (Round 1: Butterfly, Round 2: Backstroke, Round 3: Breaststroke)

[50 Stroke Kick @ 70% - 10sec rest

50 Stroke Pull with pull buoy @ 80% - 10sec rest

50 Stroke Fast - 20sec rest

200 Freestyle @ Easy Recovery - 10sec rest]

Cool down: 100 Choice

Slow Lane

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

3 x (Round 1: Butterfly, Round 2: Backstroke, Round 3: Breaststroke)

[25 Stroke Kick @ 70% - 10sec rest

25 Stroke Pull with pull buoy @ 80% - 10sec rest

25 Stroke Fast - 20sec rest

100 Freestyle @ Easy Recovery - 10sec rest]

Cool down: 100 Choice