Medley Session #798

In this Swimfit Medley Session you will slowly build up the distance and speed of your individual medley. Starting with the smallest distance at an easy pace, this is your opportunity to focus on your technique.

We then go into double the distance at a moderate pace. Stay efficient and hold your form, but just put a bit more effort and strength into your strokes.

We finish with a 100, 200 or 400 IM fast! Go hard and give it your all.

IM stands for Individual Medley and the order is: Butterfly, Backstroke, Breaststroke and Freestyle.

Fast Lane

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

4 x 150 IM Order (50 Kick / 50 Drill / 50 Stroke) - 15sec rest

8 x 100 IM Easy - 20sec rest

100 Choice Easy

4 x 200 IM Moderate - 30sec rest

100 Choice Easy

400 IM Fast

Cool down: 200 Choice

Medium Lane

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

4 x 75 IM Order (25 Kick / 25 Drill / 25 Stroke) - 15sec rest

8 x 50 IM Easy - 20sec rest

100 Choice Easy

4 x 100 IM Moderate - 30sec rest

100 Choice Easy

200 IM Fast

Cool down: 100 Choice

Slow Lane

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

4 x 75 IM Order (25 Kick / 25 Drill / 25 Stroke) - 15sec rest

8 x 25 Choice Easy - 20sec rest

50 Choice Easy

4 x 50 IM Moderate - 30sec rest

50 Choice Easy

100 IM Fast

Cool down: 100 Choice