SJ Swim Series - Advanced - Session 2 (2.2km)

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!