Individual Medley Workout Set

Individual Medley Workout Set
Back / Breast (Do not use kick B or pull B)
16 – 12 x 50 1 Kick / Drill
2 Swim / Drill
3 or 4 3 Drill / Swim
4 Pull / Kick
12 x 50 explode 20m into 50s
(Select one combination from above)
Second set
(4 x 50) 150 (100Fly / 50 Bk)
1 x 50 Fly reduce strokes. Max distance per stroke
50 Bk/Br no kick in Bk – Build 50 (Av 400m pace)
50 Kick Fly max speed do not breathe last 25mtrs
Second set
(3 x 50) 150 (100 Bk / 50 Br)
2 x 50 Bk reduce strokes. Max dist per stroke
50 Brst/FIS No kick in fly – Build 50 (Av 400m pace)
50 Kick Bk max speed
Second Set
(2 x 50) 150 (100 Br / 50 FIS)
3 x 50 Br reduce stks. Max distance per stroke
50 Fly / Bk No kick in fly – Build 50 (Av 400m pace)
50 Kick Br Max speed – Do not breathe last 25mtrs
Second Set
(1 x 50) 150 (Fly – Bk – Br)
4 x 50 FIS reduce stks. Max distance per stroke
50 Bk / Br no kick in bk – Build 50
50 kick FIS Max speed – Do not breathe last 25mtrs
The set is done twice through but reverse the 1 x 50; 2 x 50; 3 x 50; and 4 x 50 segments per
set.
All switch /combination 50’s to be done at average PB 400 IM pace and the above series of
50’s to descend to 200m race pace with the reduced distance per stroke / improved
efficiency.
Individual Medley Workout Set, Bill Sweetenham 13/07/06

400 Best Stroke Drill
Working on fast turns and improved efficiency (less strokes but more effort and concentration
in each stroke) but with increasing effort (build) in each 50 so that last 50 of 400 is fast swim.
28 x 100
100 Fly Build
Continuous Cycle of:-
100 Fly / Bk Easy / Hard
75 25
100 Bk Hard / Easy
x 3 25 75
100 Bk/Br Hard
x 4
100 Br Race Pace
100 Br / Fis Build
100 IM Easy / Hard
25 75
400 combining 2 weakest stroke drill as above details
400 next stroke swim down as working on distance per stroke
(Continuous 75/25 – 25/75 reverse)
Individual Medley Workout Set, Bill Sweetenham 13/07/06