Top Tips,  Training Sessions

Embrace the medley – session 2

Adding other strokes to your training will enhance your strength, fitness and swimming ability, says Fiona Ford

Warm up

200m FC, 100m BS or BRS, 200m FC

Technical set

6 x 50m with fins on practising 25m FLY or BS drill into 25m BS or FLY +10 sec rest after each 50m

2 x 50m (no fins) as 25m BRS drill into 25m BRS + 10 sec rest.

For BRS drill try 2 kicks to every pull.

Main set

4 to 5 x 400m, broken as:
200m PULL or FC at aerobic or steady pace. Take 30 sec rest then into 4x50m as:

  • 25m FLY, 25m BS
  • 25m BS, 25m BRS
  • 25m BRS, 25m FC
  • 25m FC, 25m FLY

This is sometimes known as “overlap IM”. Take 15 sec rest after each.
Take ~60s rest between each repeat.

Cool down

200m FC with fins, easy swimming



For further details on this training set, please see our December 2017 issue.


More info on our squad training at Richmond, SW London can be found on the website where we are developing pool based skills all the way through to the New Year in our sessions.

Link to two-minute tutorial for mastering tumble turns in three steps:

Swim Smooth Squad Training and Video Analysis Sessions

Triathlon Europe provides weekly Swim Smooth squad training in South West London. The squad enjoy training all year round in fabulous indoor and outdoor 33m pools. Fiona offers swim training plans, 1-2-1 video analysis sessions and stroke correction sessions on weekday mornings and weekend Swim Smooth workshops.

Find out more:

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