Medley Session #645

In this Swimfit Medley Session you will learn to swim the different strokes at different speeds. This is important when doing medley in training, as you don't want to go full speed all the time. You have to have an easy, moderate and fast pace in all strokes.

Fast Lane

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

4 x 50 Kick (IM Order) - 15sec rest

3 x

[50 Butterfly @ 90% / 100 Backstroke @ 70% - 15sec rest

50 Backstroke @ 90% / 100 Breaststroke @ 70% - 15sec rest

50 Breaststroke @ 90% / 100 Freestyle @ 70% - 15sec rest

50 Choice Easy - 15sec rest

200 IM @ 90% - 1min rest]

Cool down: 200 Choice

Medium Lane

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

2 x

[4 x 25 Kick (IM Order) - 15sec rest]

3 x

[25 Butterfly @ 90% / 75 Backstroke @ 70% - 15sec rest

25 Backstroke @ 90% / 75 Breaststroke @ 70% - 15sec rest

25 Breaststroke @ 90% / 75 Freestyle @ 70% - 15sec rest

50 Choice Easy - 15sec rest

100 IM @ 90% - 1min rest]

Cool down: 100 Choice

Slow Lane

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

4 x 25 Kick (IM Order) - 15sec rest

2 x

[25 Butterfly @ 90% / 50 Backstroke @ 70% - 15sec rest

25 Backstroke @ 90% / 50 Breaststroke @ 70% - 15sec rest

25 Breaststroke @ 90% / 50 Freestyle @ 70% - 15sec rest

25 Choice Easy - 15sec rest

100 IM @ 90% - 1min rest]

Cool down: 100 Choice