Medley Session #852
- Irene Cats
- Mar 15
- 2 min read
This session is the exact opposite of last week’s Medley Set, so get ready for more Butterfly, Backstroke, and Breaststroke—and less Freestyle!
How It Works
Instead of focusing on just one stroke, we’ll swim all strokes except one each round:
• Round 1: Skip Butterfly → Start with Freestyle, then Backstroke, Breaststroke, and Freestyle
• Round 2: Skip Backstroke → Swim Butterfly, then Freestyle, Breaststroke, and Freestyle
• Round 3: Skip Breaststroke → Swim Butterfly, Backstroke, Freestyle, and Freestyle
• Round 4: Full Individual Medley (IM)—go hard and finish fast!
This set is a great way to build endurance in your non-Freestyle strokes while keeping things fresh.
Push yourself and go all out in that final full IM!
Fast Lane
Warm up: 200 Swim / 200 Kick / 200 IM / 200 Pull / 200 Swim
50 Freestyle / 50 Backstroke / 50 Breaststroke / 50 Freestyle - 20sec rest
50 Butterfly / 50 Freestyle / 50 Breaststroke / 50 Freestyle - 20sec rest
50 Butterfly / 50 Backstroke / 50 Freestyle / 50 Freestyle - 20sec rest
200 IM FAST
100 Freestyle / 100 Backstroke / 100 Breaststroke / 100 Freestyle- 20sec rest
100 Butterfly / 100 Freestyle / 100 Breaststroke / 100 Freestyle - 20sec rest
100 Butterfly / 100 Backstroke / 100 Freestyle/ 100 Freestyle - 20sec rest
400 IM FAST
Cool down: 200 Choice
Medium Lane
Warm up: 100 Swim / 100 Kick / 100 IM / 100 Pull / 100 Swim
25 Freestyle / 25 Backstroke / 25 Breaststroke / 25 Freestyle - 20sec rest
25 Butterfly / 25 Freestyle / 25 Breaststroke / 25 Freestyle - 20sec rest
25 Butterfly / 25 Backstroke / 25 Freestyle / 25 Freestyle - 20sec rest
100 IM FAST
50 Freestyle / 50 Backstroke / 50 Breaststroke / 50 Freestyle - 20sec rest
50 Butterfly / 50 Freestyle / 50 Breaststroke / 50 Freestyle - 20sec rest
50 Butterfly / 50 Backstroke / 50 Freestyle / 50 Freestyle - 20sec rest
200 IM FAST
Cool down: 100 Choice
Slow Lane
Warm up: 50 Swim / 50 Kick / 50 IM / 50 Pull / 50 Swim
2 x
[25 Freestyle / 25 Backstroke / 25 Breaststroke / 25 Freestyle - 20sec rest
25 Butterfly / 25 Freestyle / 25 Breaststroke / 25 Freestyle - 20sec rest
25 Butterfly / 25 Backstroke / 25 Freestyle / 25 Freestyle - 20sec rest
100 IM FAST]
Cool down: 100 Choice
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