In this Swimfit Medley Swim Session we are working on our transitions from one stroke to another, and being able to push for speed.
We start with the usual SKIPS warm up, either 200, 100 or 50 of each. Enjoy this easy warm up and give your body the chance to get ready for the main set.
The main set goes through all 4 strokes in the usual medley order, which is Butterfly, Backstroke, Breaststroke and Freestyle. We first swim 100, 50 or 25 easy of one stroke, followed by a quick 50 or 25 of the next stroke. Work your turns and make them quick and sharp, by making yourself as small as possible when turning. Get a good push off the wall and go hard on your 50 or 25 fast. Don't forget to go through this main set 3 times :)
Fast Lane
Warm up: 200 Swim / 200 Kick / 200 IM / 200 Pull / 200 Swim
3 x
[100 Butterfly Moderate / 50 Backstroke Fast - 20sec rest
100 Backstroke Moderate / 50 Breaststroke Fast - 20sec rest
100 Breaststroke Moderate / 50 Freestyle Fast - 20sec rest
100 Freestyle Moderate / 50 Butterfly Fast - 20sec rest]
Cool down: 200 Choice
Medium Lane
Warm up: 100 Swim / 100 Kick / 100 IM / 100 Pull / 100 Swim
3 x
[50 Butterfly Moderate / 25 Backstroke Fast - 20sec rest
50 Backstroke Moderate / 25 Breaststroke Fast - 20sec rest
50 Breaststroke Moderate / 25 Freestyle Fast - 20sec rest
50 Freestyle Moderate / 25 Butterfly Fast - 20sec rest]
Cool down: 100 Choice
Slow Lane
Warm up: 50 Swim / 50 Kick / 50 IM / 50 Pull / 50 Swim
3 x
[25 Butterfly Moderate / 25 Backstroke Fast - 20sec rest
25 Backstroke Moderate / 25 Breaststroke Fast - 20sec rest
25 Breaststroke Moderate / 25 Freestyle Fast - 20sec rest
25 Freestyle Moderate / 25 Butterfly Fast - 20sec rest]
Cool down: 100 Choice
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