Medley Session #900

Today’s Swimfit Medley Session is all about finding speed in each stroke without losing control.

In the main set, each round focuses on one stroke: butterfly, backstroke, breaststroke or freestyle. You will start each 50 with a short burst of that stroke, then finish the rest of the 50 with easy freestyle.

Each 50 gets a little harder:

1. 5 fast strokes

2. 10 fast strokes

3. 15 fast strokes

4. 20 fast strokes

The challenge is to keep the fast strokes sharp and powerful as the number goes up. Don’t start slower just because you know there are more strokes coming. Start strong, hold your technique, then relax into smooth freestyle.

If your stroke starts falling apart, reset your body position and keep it neat. Fast is only useful if it still looks like good swimming.

Fast Lane

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

8 x (Butterfly, Backstroke, Breaststroke, Freestyle x 2)

[50 (5 strokes Fast / rest Freestyle Easy) - 10sec rest

50 (10 strokes Fast / rest Freestyle Easy) - 15sec rest

50 (15 strokes Fast / rest Freestyle Easy) - 20sec rest

50 (20 strokes Fast / rest Freestyle Easy) - 25sec rest

100 Freestyle Easy - 10sec rest]

Cool down: 200 Choice

Medium Lane

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

4 x (Butterfly, Backstroke, Breaststroke, Freestyle)

[50 (5 strokes Fast / rest Freestyle Easy) - 10sec rest

50 (10 strokes Fast / rest Freestyle Easy) - 15sec rest

50 (15 strokes Fast / rest Freestyle Easy) - 20sec rest

50 (20 strokes Fast / rest Freestyle Easy) - 25sec rest

100 Freestyle Easy - 10sec rest]

Cool down: 100 Choice

Slow Lane

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

4 x (Butterfly, Backstroke, Breaststroke, Freestyle)

[50 (5 strokes Fast / rest Freestyle Easy) - 10sec rest

50 (10 strokes Fast / rest Freestyle Easy) - 15sec rest

100 Freestyle Easy - 10sec rest]

Cool down: 100 Choice