I am, IM: A 40 minute medley swim set

After my last swimming session post I received lots of positive feedback so I’ve decided to share a swim set here each week. Hopefully this will motivate you to get your weekly chlorine hit, as well as having the added bonus for me of making sure I get to the pool at least once a week and put together a worthwhile session (rather than lazily doing laps).

I know a couple of people at least who bowed out of the fly in the last session. This set has more fly, but there is plenty of rest between sets and you never need to do more than one length/25m of fly at a time, so I’d urge you to give it a go. If full stroke is too much you can try fly legs with one arm pulls. Here you need to do a fly leg kick and pull one arm at a time, leaving the other arm out in front of you. Here the trick to getting this drill right it making sure you are still doing a fly pull (not a front crawl one).

Another question related to listening to music etc. while swimming. I have to admit I’ve never done this and while it is each to his own (and I do like to listen to music when running), when I swim I quite like the escape of being in the water and being isolated from technology and distractions. I also believe that there is a lot to focus on while you swim – especially when you are just starting out – in terms of getting your body position right and your strokes fluid and consistent, and there is the concern that listening music or a podcast would distract from that. We all have room for improvement on all strokes so I’ve added a drill set to the end of this session to tap into that and hopefully to keep you engaging in swimming and not looking for other distractions!

Right, that’s enough from me, here you go, it’s 2,200m and should take around 40 minutes. Enjoy!

Warm up:
200m front crawl

Main set:
2 x 175m as
Fly to front crawl (50m)
Back to front crawl (50m)
Breast to front crawl (50m)
Front crawl (25m)

30-45 seconds rest between sets (take longer if it means you’ll do the fly!)

3 x 150m front crawl as
Swim (150m)
Kick (150m)
Pull (150m)

15 seconds rest between sets
4 x 125m as
Fly, back, breast, front crawl, front crawl x4

30 seconds rest between sets

5 x 100m front crawl alternating each length drill to swim

10-15 seconds between sets

Shark fin – on each pull touch your hand to your armpit, then return it to your side, lift it to your armpit again before completing the pull.

Catch-ups – after each stroke leave your hand in front of you until the other hand meets it.

Catch-ups with drag – as above but as you pull allow your fingertips to ‘tickle’ the surface of the water and keep your elbows high.

Top hat – as you bring your hand out of the water touch the top of your head before you allow it to re-enter and complete the pull.

Breathing every 3,5,7 strokes

Swim down:
200m front crawl


I hope you enjoy the set and as always feedback and requests welcome.

Happy swimming!

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