Advanced Swim Series (2,200m per Session)
SJ Series: Advanced - Session 7: IM Endurance
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: survive the 400m’s, the 100 fly will absolutely test you, but you’ve been hustling over the past 6 sessions so this should be doable.
Session 7: IM Endurance
· Warm-Up (400m):
o 200m Freestyle, easy pace (30s rest)
o 200m IM order, moderate pace (30s rest).
· Drill Set (600m):
o 4 x 50m Butterfly, pull-only drill, moderate pace (30s rest)
o 4 x 50m Backstroke, rotation drill, moderate pace (30s rest)
o 4 x 50m Breaststroke, glide drill, moderate pace (30s rest).
· Main Set (1,000m):
o 2 x 400m IM, moderate pace (1min rest);
o 2 x 100m Freestyle, strong pace (30sec rest).
· Cool-Down (200m):
o 100m Freestyle,
o 100m Choice, easy pace (30s rest).
Endurance and Training Tips:
1. Build Aerobic Capacity with Long Swims
o Incorporate long, steady swims (e.g., 800m-1500m freestyle) at 70-80% effort to build endurance. Focus on consistent pacing and stroke efficiency.
o Workout: Swim 1000m freestyle at a steady pace, aiming for negative splits (second half faster than the first).
2. Incorporate Interval Training
o Use high-intensity interval training (HIIT) to boost speed and stamina. Example: 8x50m freestyle at 90% effort with 30s rest.
o Workout: Swim 10x100m freestyle at 85% effort, resting 20s between, focusing on maintaining stroke count.
3. Vary Your Training Sets
o Mix distance, sprint, and technique sets to avoid plateaus. Example: Combine 4x200m freestyle (endurance), 8x25m sprints (speed), and 4x50m drills (technique).
o Workout: Design a 2000m session with 50% endurance, 25% sprints, 25% drills.
4. Focus on Recovery Swims
o Include low-intensity recovery swims (e.g., 400m easy freestyle) after hard sessions to promote active recovery and reduce muscle soreness.
o Workout: Swim 600m easy freestyle/backstroke mix post-intense sessions, focusing on smooth strokes.
5. Track Your Stroke Rate
o Use a metronome or count strokes per minute to optimize tempo (e.g., 60-80 strokes/min for freestyle). Adjust based on distance vs. sprint goals.
o Tool: Use a waterproof metronome like Finis Tempo Trainer for real-time feedback.
6. Swim with Chlorine-Resistant Gear
o Wear durable, chlorine-resistant swimwear like Salty Johnson’s REPREVE-based suits to maintain comfort and performance during long training sessions.
o Tip: Rinse swimwear after each session to extend its life, as per Salty Johnson’s care guide.