Medley Session #699

This session is all about progressively building speed while staying in control of your technique.

Start with an easy warm-up, followed by one 400m, 200m, or 100m Individual Medley (IM) at an easy pace—focus on smooth, efficient strokes.

After an easy 100m Freestyle, move into 2 x 200m, 100m, or 50m IM at a moderate pace. Put in some effort, but don’t peak too soon—you’ll need energy for the finish!

Enjoy another easy 100m Freestyle, then it’s time to go all out. 4 x 100m, 50m Medley, or 4 x 25m Choice Stroke—Fast! Push yourself and see if you can hold your speed for all four!

Go hard, stay strong, and have fun!

Fast Lane

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

400 IM Easy - 30sec rest

100 Freestyle Easy

2 x 200 IM Moderate - 30sec rest

100 Freestyle Easy

4 x 100 IM Fast - 30sec rest

Cool down: 200 Choice

Medium Lane

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

200 IM Easy - 30sec rest

100 Freestyle Easy

2 x 100 IM Moderate - 30sec rest

100 Freestyle Easy

4 x 50 IM Fast - 30sec rest

Cool down: 100 Choice

Slow Lane

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

2 x

[100 IM Easy - 30sec rest

100 Freestyle Easy

2 x 50 IM Moderate - 30sec rest

100 Freestyle Easy

4 x 25 Choice Fast - 30sec rest]

Cool down: 100 Choice