Medley Session #687

In this Swimfit Medley Session, we’re focusing on building speed across all four strokes—Butterfly, Backstroke, Breaststroke, and Freestyle. The goal is to push yourself while staying in control of your technique and rhythm.

How It Works

• Start with an easy 400m, 200m, or 100m Individual Medley. Time yourself.

• Divide that time by two—this is the time to beat for your next 200m, 100m, or 50m Medley at a moderate pace.

• Now, take that moderate time and divide it by two again—this is your target for your final 100m, 50m, or 25m Medley, which should be your fastest swim!

When increasing your speed, stay in control—keep your technique sharp and your rhythm steady, but get stronger and faster with each step.

Go hard and finish fast!

Fast Lane

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

2 x

[400 IM Easy - 30sec rest

200 IM Moderate - 30sec rest

100 IM Fast - 30sec rest

100 Freestyle Easy Recovery]

Cool down: 200 Choice

Medium Lane

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

2 x

[200 IM Easy - 30sec rest

100 IM Moderate - 30sec rest

50 IM Fast - 30sec rest

100 Freestyle Easy Recovery]

Cool down: 100 Choice

Slow Lane

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

2 x

[100 IM Easy - 30sec rest

50 IM Moderate - 30sec rest

25 Choice Stroke Fast - 30sec rest

50 Freestyle Easy Recovery]

Cool down: 100 Choice