Program 3: Advanced Swim Program (2,200m)
Target Audience: Experienced swimmers aiming to enhance speed, endurance, and fitness.
Total Distance: 2,200m
Duration: 60–70 minutes
Equipment: Salty Johnson chlorine-resistant swim brief, goggles, pull buoy, paddles, fins.
Goal: Couple of killer drills to work on the feel through the water, then into a hard set of 100s followed by some medley and sprints.
Warm-Up (400m)
· 4 x 50m Freestyle, easy pace, focus on long strokes (30 seconds rest).
· 4 x 50m Choice (alternate strokes: backstroke, breaststroke, butterfly), moderate pace (30 seconds rest).
· 4 x 25m Kick with board, fast pace (30 seconds rest).
Drill Set (600m)
· 4 x 50m Freestyle, drill: single-arm (alternate arms each 25m), moderate pace (45 seconds rest).
· 4 x 50m Freestyle with pull buoy, focus on high elbow catch, moderate pace (45 seconds rest).
· 4 x 50m Choice (non-freestyle stroke), moderate pace, focus on technique (45 seconds rest).
Main Set (1,000m)
· 4 x 100m Freestyle, strong pace, aim for negative splits (faster second 50m), (1 minute rest).
· 4 x 50m IM order (butterfly, backstroke, breaststroke, freestyle), fast pace (45 seconds rest).
· 4 x 100m Freestyle with paddles, moderate pace, focus on power (1 minute rest).
· 2 x 50m Sprint, choice of stroke, all-out effort (1 minute rest).
Cool-Down (200m)
· 4 x 25m Freestyle, easy pace, focus on relaxed breathing (30 seconds rest).
· 4 x 25m Choice, very slow, focus on recovery (30 seconds rest).
Tips for Advanced Swimmers:
· Rock Salty Johnson’s UPF +50, chlorine-resistant swimwear for intense pool sessions.
· Push through that pain barrier and go into the hurt locker
· Tag us in your training videos with #SJswimseries and shop at www.saltyjohnson.com.au!