SESSION 3: MEDLY CHALLENGE

Target Audience: Experienced swimmers looking for advanced swim sessions aiming to enhance speed, endurance, and fitness.
Total Distance per Session: ~2,200m
Duration per Session: ~60–70 minutes
Equipment: Salty Johnson chlorine-resistant swim briefs or board shorts, goggles, pull buoy, paddles, fins.
Goal: This session will work on all strokes, with the main set challenging you on 5x200m IM, good luck with all that fly XD

Session 3: IM Challenge

·       Warm-Up (400m):

o   4 x 50m Freestyle, easy pace (30s rest);

o   4 x 50m IM order, moderate pace (30s rest).

·       Drill Set (600m):

o   4 x 50m Butterfly, arm recovery drill, moderate pace (15s rest);

o    4 x 50m Backstroke, rotation drill, moderate pace (15s rest); 

- 4 x 50m Breaststroke, glide drill, moderate pace (15s rest).

·       Main Set (1,000m):

o   5 x 200m IM, moderate pace (30 rest).

·       Cool-Down (200m):

o   4 x 25m Freestyle,

o   4 x 25m Choice, easy pace (30s rest).

Training Tips:

·       Breathing Control: Practice breath control for longer periods and the ability to recover quickly under water. 

·       Warm-up: Always warm up before swimming to prepare your muscles and prevent injury. 

·       Rest: Allow for sufficient rest and recovery between training sessions. 

·       Listen to your body: Pay attention to your body's signals and adjust your training accordingly. 

·       Nutrition and Hydration: Ensure proper nutrition and hydration to support your training and recovery. 

·       Start and Dive Improvement: Focus on perfecting your starts and dives to gain an advantage in races. 

·       Water Safety: Enhance water safety awareness and know your limits.