Medley Session #681

This Swimfit Medley Session is a High-Intensity Interval Training (HIIT) workout designed to push your limits!

We’ll spike your heart rate with fast 200s, 100s, or 50s of Individual Medley (IM), followed by easy swimming and plenty of rest to bring it back down.

Challenge yourself—time your fast IMs and aim to hold or even improve your pace throughout the session. Stay focused, maintain your form, and give it your all!

Let’s smash it! 

Fast Lane

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

8 x

[200 IM Fast - 10sec rest

100 Freestyle Easy - 1min rest]

Cool down: 200 Choice

Medium Lane

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

8 x

[100 IM Fast - 10sec rest

100 Freestyle Easy - 1min rest]

Cool down: 100 Choice

Slow Lane

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

8 x

[50 IM Fast - 10sec rest

50 Freestyle Easy - 1min rest]

Cool down: 100 Choice