Target Audience: Experienced swimmers aiming to enhance speed, endurance, and fitness.
Total Distance per Session: ~2,200m
Duration per Session: ~60–70 minutes
Equipment: Salty Johnson chlorine-resistant swim briefs or board shorts, goggles, pull buoy, paddles, fins.
Goal: Rigorous workouts to push performance limits over 10 sessions. This session will work you to the bone, the 10x100m main set will truly test you!
Session 2: Speed Intervals
· Warm-Up (400m):
o 200m Freestyle, easy pace (30s rest);
o 4 x 50m Kick with board, moderate pace (30s rest). (if no board arms kick in streamline position)
· Drill Set (600m):
o 4 x 50m Freestyle, fist drill, moderate pace (15s rest);
o 4 x 50m Freestyle with paddles, moderate pace (15s rest);
o 4 x 50m Butterfly, pull-only drill, moderate pace (15s rest).
· Main Set (1,000m):
o 10 x 100m Freestyle, fast pace, focus on negative splits (1.45m: Hold <1.30 here)
· Cool-Down (200m):
o 100m Backstroke,
o 100m Freestyle, easy pace
Tips for Advanced Swimmers:
· Rock Salty Johnson’s UPF +50, chlorine-resistant swimwear for intense pool sessions.
· Stroke Efficiency: Focus on a strong, sustained stroke with a controlled pull, keeping your elbows high, and incorporating body rotation.
· Body Position: Maintain a horizontal, streamline body position by engaging your core and keeping your head and neck extended, reducing drag and increasing efficiency.
· Tag us in your training videos with #SJswimseries and shop at www.saltyjohnson.com.au!