Medley Session #630

This Swimfit Medley Session will help you swim a better 100, 200 or 400 IM, by slowly building up to the full distance.

We start with the SKIPS Warm up, as usual in the IM Session. Do this easy and give your muscles a chance to warm up.

The main set starts with 2 x 400, 200 or 100 where we mix fast stroke kick with easy freestyle. Do your 25 Kick Fast and change each time following the IM Order (Butterfly, Backstroke, Breaststroke and Freestyle) Go hard in the kick and use the Freestyle as recovery.

We then go into an easy 100, 200 or 400 IM. Think about your technique and just go nice and easy. After this we go back to the 2 x 400, 200 or 100, but this time it's not just kicking, but instead, we do the complete stroke fast for 25 meters and mix this with easy Freestyle.

We finish the main set with a strong 100, 200 or 400 IM. Give it your all!

Fast Lane

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

2 x 400 Freestyle (First 25 of each 100 is Stroke Kick Fast - IM Order) - 10sec rest

400 IM Easy - 20sec rest

2 x 400 Freestyle (First 25 of each 100 is Stroke Fast - IM Order) - 10sec rest

400 IM Strong - 20sec rest

Cool down: 200 Choice

Medium Lane

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

2 x 200 Freestyle (First 25 of each 50 is Stroke Kick Fast - IM Order) - 10sec rest

200 IM Easy - 20sec rest

2 x 200 Freestyle (First 25 of each 50 is Stroke Fast - IM Order) - 10sec rest

200 IM Strong - 20sec rest

Cool down: 100 Choice

Slow Lane

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

2 x 100 Freestyle (25 Stroke Kick Fast / 25 Freestyle Easy) - 10sec rest

100 IM Easy - 20sec rest

2 x 100 Freestyle (25 Stroke Fast / 25 Freestyle Easy) - 10sec rest

100 IM Strong - 20sec rest

Cool down: 100 Choice