In this workout you won’t feel good with your time in 200 medley but you will know how to control your pace.
In the end you will measure your time in 200 Medley, you will feel tired but very good, It is recommended to do this work out 2 more times(not in the same week) to really understand and control your pace and speed.
| Number | The drill | Additional explanations |
|---|---|---|
| 1 | 400 Freestyle | Every 4th lap swim butterfly |
| 2 | 300 kicking+ 200 medley+ 100 breaststroke | 70% |
| 3 | 6X100 every first lap different stroke butterfly, backstroke, breaststroke & again.. *At the end 50 slow | 15-20 sec rest between each 100 m |
| 4 | 6X100 100 freestyle and 100 medley *At the end 50 slow | The medley is very fast 90% & the freestyle slow. *20sec rest between each 100 m. |
| 5 | 6X100 first 100 freestyle second medley **exact exercise but... *at the end 50 slow | This time the opposite way freestyle slow and medley fast |
| 6 | 4X50 medley order 1:30 very fast 50 slow 200 medley 90% | |
| 7 | 200 one hand butterfly with fins | every stoke glide 3 sec. and change hands every stroke |
