Medley Session #678
- Feb 2, 2025
- 2 min read
In today’s Swimfit Medley Swim Session, we’ll build up the Individual Medley (IM) stroke by stroke, helping you gain confidence to swim a 100, 200, or 400 IM with ease.
After a gentle SKIPS warm-up, we’ll begin with 100m or 50m Freestyle. On the next round, we’ll add Breaststroke to the same distance. The third swim incorporates Backstroke, and for the fourth, we complete the full IM by adding Butterfly. Since Butterfly is often the most challenging stroke, this progressive approach makes it more manageable and boosts your confidence.
This session focuses on maintaining form and completing the distance, but if you’re up for a challenge, feel free to push the full IMs at a faster pace.
Let’s dive in and master the medley!
Fast Lane
Warm up: 200 Swim / 200 Kick / 200 IM / 200 Pull / 200 Swim
100 Freestyle - 10sec rest
50 Freestyle / 25 Breaststroke / 25 Freestyle - 10sec rest
25 Freestyle / 25 Backstroke / 25 Breaststroke / 25 Freestyle - 10sec rest
100 IM - 10sec rest
200 Freestyle - 15sec rest
100 Freestyle / 50 Breaststroke / 50 Freestyle - 15sec rest
50 Freestyle / 50 Backstroke / 50 Breaststroke / 50 Freestyle - 15sec rest
200 IM - 15sec rest
400 Freestyle - 20sec rest
200 Freestyle / 100 Breaststroke / 100 Freestyle - 20sec rest
100 Freestyle / 100 Backstroke / 100 Breaststroke / 100 Freestyle - 20sec rest
400 IM - 20sec rest
Cool down: 200 Choice
Medium Lane
Warm up: 100 Swim / 100 Kick / 100 IM / 100 Pull / 100 Swim
50 Freestyle - 10sec rest
25 Freestyle / 12.5 Breaststroke / 12.5 Freestyle - 10sec rest
12.5 Freestyle / 12.5 Backstroke / 12.5 Breaststroke / 12.5 Freestyle - 10sec rest
50 IM - 10sec rest
100 Freestyle - 15sec rest
50 Freestyle / 25 Breaststroke / 25 Freestyle - 15sec rest
25 Freestyle / 25 Backstroke / 25 Breaststroke / 25 Freestyle - 15sec rest
100 IM - 15sec rest
200 Freestyle - 15sec rest
100 Freestyle / 50 Breaststroke / 50 Freestyle - 15sec rest
50 Freestyle / 50 Backstroke / 50 Breaststroke / 50 Freestyle - 15sec rest
200 IM - 15sec rest
Cool down: 100 Choice
Slow Lane
Warm up: 50 Swim / 50 Kick / 50 IM / 50 Pull / 50 Swim
50 Freestyle - 10sec rest
25 Freestyle / 12.5 Breaststroke / 12.5 Freestyle - 10sec rest
12.5 Freestyle / 12.5 Backstroke / 12.5 Breaststroke / 12.5 Freestyle - 10sec rest
50 IM - 10sec rest
100 Freestyle - 15sec rest
50 Freestyle / 25 Breaststroke / 25 Freestyle - 15sec rest
25 Freestyle / 25 Backstroke / 25 Breaststroke / 25 Freestyle - 15sec rest
100 IM - 15sec rest
Cool down: 100 Choice
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