Individual Medley Workout Set
Individual Medley Workout Set
Individual Medley Workout Set
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<strong>Individual</strong> <strong>Medley</strong> <strong>Workout</strong> <strong>Set</strong><br />
Back / Breast (Do not use kick B or pull B)<br />
16 – 12 x 50 1 Kick / Drill<br />
2 Swim / Drill<br />
3 or 4 3 Drill / Swim<br />
4 Pull / Kick<br />
12 x 50 explode 20m into 50s<br />
(Select one combination from above)<br />
Second set<br />
(4 x 50) 150 (100Fly / 50 Bk)<br />
1 x 50 Fly reduce strokes. Max distance per stroke<br />
50 Bk/Br no kick in Bk – Build 50 (Av 400m pace)<br />
50 Kick Fly max speed do not breathe last 25mtrs<br />
Second set<br />
(3 x 50) 150 (100 Bk / 50 Br)<br />
2 x 50 Bk reduce strokes. Max dist per stroke<br />
50 Brst/FIS No kick in fly – Build 50 (Av 400m pace)<br />
50 Kick Bk max speed<br />
Second <strong>Set</strong><br />
(2 x 50) 150 (100 Br / 50 FIS)<br />
3 x 50 Br reduce stks. Max distance per stroke<br />
50 Fly / Bk No kick in fly – Build 50 (Av 400m pace)<br />
50 Kick Br Max speed – Do not breathe last 25mtrs<br />
Second <strong>Set</strong><br />
(1 x 50) 150 (Fly – Bk – Br)<br />
4 x 50 FIS reduce stks. Max distance per stroke<br />
50 Bk / Br no kick in bk – Build 50<br />
50 kick FIS Max speed – Do not breathe last 25mtrs<br />
The set is done twice through but reverse the 1 x 50; 2 x 50; 3 x 50; and 4 x 50 segments per<br />
set.<br />
All switch /combination 50’s to be done at average PB 400 IM pace and the above series of<br />
50’s to descend to 200m race pace with the reduced distance per stroke / improved<br />
efficiency.<br />
<strong>Individual</strong> <strong>Medley</strong> <strong>Workout</strong> <strong>Set</strong>, Bill Sweetenham 13/07/06
400 Best Stroke Drill<br />
Working on fast turns and improved efficiency (less strokes but more effort and concentration<br />
in each stroke) but with increasing effort (build) in each 50 so that last 50 of 400 is fast swim.<br />
28 x 100<br />
100 Fly Build<br />
Continuous Cycle of:-<br />
100 Fly / Bk Easy / Hard<br />
75 25<br />
100 Bk Hard / Easy<br />
x 3 25 75<br />
100 Bk/Br Hard<br />
x 4<br />
100 Br Race Pace<br />
100 Br / Fis Build<br />
100 IM Easy / Hard<br />
25 75<br />
400 combining 2 weakest stroke drill as above details<br />
400 next stroke swim down as working on distance per stroke<br />
(Continuous 75/25 – 25/75 reverse)<br />
<strong>Individual</strong> <strong>Medley</strong> <strong>Workout</strong> <strong>Set</strong>, Bill Sweetenham 13/07/06