Medley training is not easy, but it is certainly something you should learn to do if you want to become a more complete swimmer. Training for all four strokes increases your aerobic capacity and gives you a better feel for the water.
1. Training variety. We have already seen that variety is the key to successful training.
2. Varied stimuli. A variety of different stimuli means more and different motivation and greater attention to detail.
3. The possibility of taking part in different races from usual. This can have huge benefits when it comes to your own races.
– Work on your weaker strokes at least once or twice a week
– Change strokes frequently during individual training sessions
– Train all the different strokes in the right order
– Train your legs. Swim the butterfly and breaststroke with your arms stretched along your sides and the backstroke and freestyle partly on one side
– Work on changing stroke while turning during sets for your legs
– “There and back” method
For example, 8×100 medley, 1x “there” 1x “back” with 20” recovery
– “Pairs” method
sets x 150 m (without freestyle):
25 butterfly with 5” recovery
50 butterfly/backstroke with 10” recovery
50 backstroke/breaststroke with 10” recovery
50 breaststroke/freestyle with 5” recovery
When you are doing medley training sessions, try and train with and against other swimmers, who are stronger that you at other strokes. This will really help you improve your weaker strokes. You will also find that medley training even helps you improve your favourite stroke.
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