Medley Session #465
- Irene Cats
- Sep 24, 2023
- 2 min read
This Swimfit Medley Session will challenge you to swim the strokes further.
As always we start with our SKIPS warm up, the standard warm up for the Medley Session.
The main set will start with a smaller distance of the stroke, followed by the same distance in freestyle. Over the following distances, the stroke and/or the freestyle distance will grow, slowly pushing you to do more of each stroke.
This set is not about speed, but more about endurance in each stroke. Go steady and see how far you make it.
Fast Lane
Warm up: 200 Choice / 200 Kick / 200 IM / 200 Pull / 200 Choice
400 (4 x IM order: 50 Stroke / 50 Freestyle) - 30sec rest
500 (4 x IM order: 50 Stroke / 75 Freestyle) - 30sec rest
600 (4 x IM order: 75 Stroke / 75 Freestyle) - 30sec rest
700 (4 x IM order: 75 Stroke / 100 Freestyle) - 30sec rest
800 (4 x IM order: 100 Stroke / 100 Freestyle) - 30sec rest
Cool down: 200 Choice
Medium Lane
Warm up: 100 Choice / 100 Kick / 100 IM / 100 Pull / 100 Choice
100 (4 x IM order: 12.5 Stroke / 12.5 Freestyle) - 20sec rest
200 (4 x IM order: 25 Stroke / 25 Freestyle) - 20sec rest
300 (4 x IM order: 25 Stroke / 50 Freestyle) - 20sec rest
400 (4 x IM order: 50 Stroke / 50 Freestyle) - 30sec rest
500 (4 x IM order: 50 Stroke / 75 Freestyle) - 30sec rest
Cool down: 100 Choice
Slow Lane
Warm up: 50 Choice / 50 Kick / 50 Choice / 50 Pull / 50 Choice
100 (4 x IM order: 12.5 Stroke / 12.5 Freestyle) - 20sec rest
150 (4 x IM order: 12.5 Stroke / 25 Freestyle) - 20sec rest
200 (4 x IM order: 25 Stroke / 25 Freestyle) - 20sec rest
250 (4 x IM order: 25 Stroke / 37.5 Freestyle) - 20sec rest
300 (4 x IM order: 25 Stroke / 50 Freestyle) - 30sec rest
Cool down: 100 Choice
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