SJ Swim Series - Advanced - Session 8 (2.2km)

Advanced Swim Series (2,200m per Session)

SJ Series: Advanced - Session 8: SPRINT INTERVALS

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 one piece, goggles, pull buoy, paddles, fins.
Goal: Power through your 50s, work on holding early 30s each 50 and swimming through the pain

 

Session 8: Sprint Intervals

·       Warm-Up (400m):

o   200 Freestyle, easy pace (30s rest);

o   4 x 50m Kick with fins, moderate pace (30s rest).

·       Drill Set (600m):

o   4 x 50m Freestyle, fist drill, moderate pace (45s rest)

o    4 x 50m Freestyle with paddles, moderate pace (45s rest)

o   4 x 50m Choice, moderate pace (45s rest).

·       Main Set (1,000m):

o   16 x 50m Freestyle, Hard pace (1 min)

o   4 x 50m Choice, sprint pace (1min rest).

·       Cool-Down (200m):

o   100m Backstroke

o   100 m Freestyle, easy pace

 

Swimming and Training Tips:

 

1.    Rock your Salty Johnson’s UPF +50, chlorine-resistant swimwear for intense pool sessions.

2.    Incorporate Dryland Strength Training

a.     Build swim-specific strength with exercises like pull-ups, dumbbell rows, and squats to enhance pull and kick power. Aim for 2-3 sessions weekly.

b.    Exercise: 3x10 pull-ups, 3x12 dumbbell rows (10-15kg), 3x15 squats.

3.    Improve Shoulder Stability

a.     Strengthen rotator cuff muscles to prevent injuries common in swimming. Use resistance bands for internal/external rotation exercises.

b.    Exercise: 3x15 band rotations (light resistance) before swim sessions.

4.    Boost Explosive Power for Starts and Turns

a.     Practice plyometric exercises like box jumps and medicine ball throws to improve dive starts and push-offs.

b.    Exercise: 3x10 box jumps (50cm height) and 3x12 medicine ball slams weekly.

5.    Enhance Flexibility

a.     Stretch daily to improve range of motion for strokes like butterfly and breaststroke. Focus on shoulders, hips, and ankles.

b.    Routine: 10-min yoga flow with poses like downward dog and pigeon stretch post-swim.

6.    Train for Core Endurance

a.     Perform core circuits to maintain stability during long swims. Example: Russian twists, leg raises, and hollow holds.

b.    Circuit: 3 rounds of 30s Russian twists, 15 leg raises, 30s hollow hold, with 15s rest.