Medley Session #684

This Swimfit session is all about improving your technique and speed across all four strokes. We’ll work through the medley order—Butterfly, Backstroke, Breaststroke, and Freestyle—using a simple but effective pattern:

• Kick (50m or 25m)

• Drill (50m or 25m)

• Fast (50m or 25m)

When it’s time for those fast 50s or 25s, give it everything you’ve got! This session will challenge your endurance, refine your technique, and help you get stronger in every stroke. Let’s dive in and have some fun!

Fast Lane

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

4 x

[50 Butterfly kick / 50 Butterfly Drill / 50 Butterfly Fast - 20sec rest

50 Backstroke kick / 50 Backstroke Drill / 50 Backstroke Fast - 20sec rest

50 Breaststroke kick / 50 Breaststroke Drill / 50 Breaststroke Fast - 20sec rest

50 Freestyle kick / 50 Freestyle Drill / 50 Freestyle Fast - 20sec rest]

Cool down: 200 Choice

Medium lane

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

4 x

[25 Butterfly kick / 25 Butterfly Drill / 25 Butterfly Fast - 20sec rest

25 Backstroke kick / 25 Backstroke Drill / 25 Backstroke Fast - 20sec rest

25 Breaststroke kick / 25 Breaststroke Drill / 25 Breaststroke Fast - 20sec rest

25 Freestyle kick / 25 Freestyle Drill / 25 Freestyle Fast - 20sec rest]

Cool down: 100 Choice

Slow Lane

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

2 x

[25 Butterfly kick / 25 Butterfly Drill / 25 Butterfly Fast - 20sec rest

25 Backstroke kick / 25 Backstroke Drill / 25 Backstroke Fast - 20sec rest

25 Breaststroke kick / 25 Breaststroke Drill / 25 Breaststroke Fast - 20sec rest

25 Freestyle kick / 25 Freestyle Drill / 25 Freestyle Fast - 20sec rest]

Cool down: 100 Choice