SJ Swim Series - Advanced - Session 7 (2.2km)

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.