Embrace the medley – session 1


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 practising 25m FLY or BS kick into 25m BS or FLY +10 sec rest after each 50m

2 x 50m (no fins) as 25m BRS kick into 25m BRS + 10 sec rest after each

Main set

200m FC steady swim practising turns and streamlining off the wall with FLY kick +30-60 sec

2x100m as IM or IM kick or drill (fins optional). Use FLY kick on the BRS if using fins +30 sec rest

4x50m as reverse medley (i.e. half length on each stroke in 25m pool) +15 sec rest

Repeat one to two times

Cool down

200m easy swimming and include 100m of double arm backstroke.



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 www.triathloneurope.com 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: www.youtube.com/watch?v=U07o9vi0RoY

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: triathloneurope.com

01 Cover August

Issue 41 August 2020

  • Quiet places: Exploring some of the lesser known swim spots in the UK
  • Lockdown: Could it make you a better swimmer?
  • Lido Love: Celebrating outdoor pools with Author and journalist Christopher Beanland
  • Training: Keri-anne Payne's open water checklist
  • The loneliness of the black long distance swimmer: Charles Chapman

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