Medley Session #897

The goal of today's Swimfit Medley Session is to develop speed, technique and fitness across all four strokes. This session follows a similar structure to Wednesday's Speed Session, but instead of focusing purely on freestyle, you'll be working through Individual Medley. The 100 IM repeats gradually increase in speed, encouraging you to maintain good technique as the pace lifts, while the 50s challenge you to transition quickly and swim fast with control. Focus on keeping each stroke smooth and efficient, particularly as fatigue builds. Remember, swimming all four strokes develops better body position, strength and feel for the water, making you a stronger and more efficient swimmer in every event—including freestyle.

Fast Lane

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

4 x

[4 × 100 IM (Descend 1 - 4) 10sec rest

4 x 50 IM Order (25 Fast / 25 Easy) - 10sec rest]

200 Cool Down

Medium Lane

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

3 x

[4 × 100 IM (Descend 1 - 4) 10sec rest

4 x 50 IM Order (25 Fast / 25 Easy) - 10sec rest]

Cool down: 100 Choice

Slow Lane

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

2 x

[4 × 100 IM (Descend 1 - 4) 10sec rest

4 x 50 IM Order (25 Fast / 25 Easy) - 10sec rest]

Cool Down: 100 Choice