Medley Session #690

This Swimfit Medley session focuses on transitions between strokes and the ability to push for speed when it counts.

We’ll start with the usual SKIPS warm-up (200m, 100m, or 50m of each), giving your body time to settle in before the main set. Take it easy and get ready to go!

We’ll move through all four strokes in the standard medley order: Butterfly, Backstroke, Breaststroke, and Freestyle. Each round follows this pattern:

• 100m, 50m, or 25m easy of one stroke

• Straight into 50m or 25m fast of the next stroke

Focus on quick, sharp turns—stay compact, push off the wall strong, and carry that speed into the next stroke.

We’ll repeat this main set three times, so stay consistent and keep pushing the pace. Finish strong!

Fast Lane

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

3 x

[100 Butterfly Moderate / 50 Backstroke Fast - 20sec rest

100 Backstroke Moderate / 50 Breaststroke Fast - 20sec rest

100 Breaststroke Moderate / 50 Freestyle Fast - 20sec rest

100 Freestyle Moderate / 50 Butterfly Fast - 20sec rest]

Cool down: 200 Choice

Medium Lane

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

3 x

[50 Butterfly Moderate / 25 Backstroke Fast - 20sec rest

50 Backstroke Moderate / 25 Breaststroke Fast - 20sec rest

50 Breaststroke Moderate / 25 Freestyle Fast - 20sec rest

50 Freestyle Moderate / 25 Butterfly Fast - 20sec rest]

Cool down: 100 Choice

Slow Lane

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

3 x

[25 Butterfly Moderate / 25 Backstroke Fast - 20sec rest

25 Backstroke Moderate / 25 Breaststroke Fast - 20sec rest

25 Breaststroke Moderate / 25 Freestyle Fast - 20sec rest

25 Freestyle Moderate / 25 Butterfly Fast - 20sec rest]

Cool down: 100 Choice