Medley Session #624

This Swimfit Medley Session will set you up with good technique and kicks for all strokes, ready to do a longer distance mixing IM and Freestyle. Stay focussed throughout the set and try to nail the technique and flow of each stroke, this will help you get through the last bit of this set.

Fast Lane

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

4 x 50 (IM order: 25 Stroke Kick / 25 Freestyle Kick) - 10sec rest

4 x 50 (IM order: 25 Stroke / 25 Freestyle) - 10sec rest

8 x 150 (IM Order: 50 Kick / 50 Drill / 50 Stroke) - 20sec rest

800 (100 IM / 100 Freestyle x 4)

Cool down: 200 Choice

Medium Lane

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

4 x 50 (IM order: 25 Stroke Kick / 25 Freestyle Kick) - 10sec rest

4 x 50 (IM order: 25 Stroke / 25 Freestyle) - 10sec rest

10 x 75 (IM Order: 25 Kick / 25 Drill / 25 Stroke) - 20sec rest

600 (100 IM / 50 Freestyle x 3)

Cool down: 100 Choice

Slow Lane

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

4 x 50 (IM order: 25 Stroke Kick / 25 Freestyle Kick) - 10sec rest

4 x 50 (IM order: 25 Stroke / 25 Freestyle) - 10sec rest

6 x 75 (IM Order: 25 Kick / 25 Drill / 25 Stroke) - 20sec rest

400 (50 IM / 50 Freestyle x 4)

Cool down: 100 Choice