Medley Session #576

In today's Swimfit Medley Session, we first focus on the kick of each stroke, which is the foundation. Then we focus on the pull and lastly, we get into the full stroke. After these 3 rounds, we put it all together in a 400, 200, or 100IM @ 80% effort. Have fun!

Fast Lane

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

3 Rounds of: (Round 1 = Kick, Round 2 - Pull, Round 3 = Swim)

[50 Butterfly / 50 Freestyle - 15sec rest

50 Backstroke / 50 Freestyle - 15sec rest

50 Breaststroke / 50 Freestyle - 15sec rest

50 Freestyle / 50 Freestyle - 15sec rest]

400 IM @ 80% effort

Cool down: 200 Choice

Medium Lane

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

3 Rounds of: (Round 1 = Kick, Round 2 - Pull, Round 3 = Swim)

[25 Butterfly / 50 Freestyle - 15sec rest

25 Backstroke / 50 Freestyle - 15sec rest

25 Breaststroke / 50 Freestyle - 15sec rest

25 Freestyle / 50 Freestyle - 15sec rest]

200 IM @ 80% effort

Cool down: 100 mixed strokes easy

Slow Lane

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

3 Rounds of: (Round 1 = Kick, Round 2 - Pull, Round 3 = Swim)

[25 Butterfly / 25 Freestyle - 15sec rest

25 Backstroke / 25 Freestyle - 15sec rest

25 Breaststroke / 25 Freestyle - 15sec rest

25 Freestyle / 25 Freestyle - 15sec rest]

100 IM @ 80% effort

Cool down: 100 Choice