Medley Session #867
- Irene Cats
- 5 days ago
- 2 min read
This Swimfit medley Session is an extension of last week's IM set, so make sure you do that one first.
We start with a descend each medley stroke followed by easy Freestyle for recovery. This is your opportunity to find your speed in each stroke.
Then we go into a 400, 200 or 100 IM where only the first half of each stroke's distance is fast, the other half is easy. Your goal is to keep your pace up like in the short sprints before.
And of course, we finish the set with a 400, 200 or 100 IM Fast! :)
Fast Lane
Warm up: 200 Swim / 200 Kick / 200 IM / 200 Pull / 200 Swim
4 x 50m butterfly (Descend 1 - 4) Butterfly fast - 20sec rest
50m Freestyle easy - 10sec rest
4 x 50m Backstroke (Descend 1 - 4) - 20sec rest
50m Freestyle easy - 10sec rest
4 x 50m Breaststroke (Descend 1 - 4) - 20sec rest
50m Freestyle easy - 10sec rest
4 x 50m Freestyle (Descend 1 - 4) - 20sec rest
50m Freestyle easy - 10sec rest
400 IM (First 50m of each 100 is fast / 50m easy stroke) - 1min rest
400 IM Fast!
Cool down: 200 Choice
Medium Lane
Warm up: 100 Swim / 100 Kick / 100 IM / 100 Pull / 100 Swim
4 x 25m Butterfly (Descend 1 - 4) - 20sec rest
25m Freestyle easy - 10sec rest
4 x 25m Backstroke (Descend 1 - 4) - 20sec rest
25m Freestyle easy - 10sec rest
4 x 25m Breaststroke (Descend 1 - 4) - 20sec rest
25m Freestyle easy - 10sec rest
4 x 25m Freestyle (Descend 1 - 4) - 20sec rest
25m Freestyle easy - 10sec rest
200 IM (First 25m of each 50 is fast / 25m easy stroke) - 1min rest
200 IM Fast!
Cool down: 100 Choice
Slow Lane
Warm up: 50 Swim / 50 Kick / 50 IM / 50 Pull / 50 Swim
2 x 25m Butterfly (Descend 1 - 2) - 20sec rest
25m Freestyle easy - 10sec rest
2 x 25m Backstroke (Descend 1 - 2) - 20sec rest
25m Freestyle easy - 10sec rest
2 x 25m Breaststroke (Descend 1 - 2) - 20sec rest
25m Freestyle easy - 10sec rest
2 x 25m Freestyle (Descend 1 - 2) - 20sec rest
25m Freestyle easy - 10sec rest
100 IM (First 12.5m of each 25 is fast / 12.5m easy stroke) - 1min rest
100 IM Fast!
Cool down: 100 Choice
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