Advanced Swim Series (2,200m per Session)
SJ Series: Advanced - Session 6: Speed and Power
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: Rip into those 8x100s and then smash out your 50s, we timed 4 all sub 30, can you beat that?
Session 6: Speed and Power
· Warm-Up (400m):
o 4 x 50m Freestyle, easy pace (30s rest)
o 4 x 50m Kick with board, moderate pace (30s rest).
· Drill Set (600m):
o 4 x 50m Freestyle, single-arm drill, moderate pace (45s rest)
o 4 x 50m Freestyle with paddles, moderate pace (45s rest)
o 4 x 50m Butterfly, moderate pace (45s rest).
· Main Set (1,000m):
o 8 x 100m Freestyle with paddles, fast pace (1.45m)
o 4 x 50m Sprint, Freestyle, Max effort (1min rest).
· Cool-Down (200m):
o 100m Backstroke,
o 100m Freestyle, easy pace
Tips for Advanced Swimmers:
1. Rock Salty Johnson’s UPF +50, chlorine-resistant swimwear for intense pool sessions.
2. Perfect Your Stroke Timing
o In breaststroke and butterfly, synchronise your pull, kick, and breath for smooth flow. For breaststroke, glide briefly after each stroke; for butterfly, time your second kick with the arm pull.
o Drill: Swim 4x25m breaststroke or butterfly, counting strokes to minimise per length (aim for 8-12 strokes per 25m).
3. Improve Your Backstroke Rotation
o Rotate your shoulders and hips in backstroke to engage core muscles and increase power. Keep your head still, looking up, to maintain alignment.
o Drill: Swim 4x50m backstroke with a focus on shoulder rotation, pausing briefly at each arm entry, with 15s rest.
4. Use Your Core for Stability
o Engage your core in all strokes to stabilise your body and reduce drag. A strong core prevents fishtailing (side-to-side wobbling) in freestyle and butterfly.
o Dry land Exercise: Plank for 3x60s daily to build core strength.
5. Practice Efficient Turns
o Master flip turns (freestyle/backstroke) by tucking tight, pushing off on your back, and streamlining. For breaststroke/butterfly, practice open turns with a quick breath and strong push-off.
o Drill: Perform 10 flip turns per session, focusing on tucking and streamlining, with 20s rest between turns.