Advanced Swim Series (2,200m per Session)

SJ Series: Advanced - Session 9: Long Distance

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: Longer distance session, get the heart rate up and keep it up, get comfortable being uncomfortable. Swimming is meant to be fun, so have a great time in your SJ Swimwear.

Session 9: Long Distance

·       Warm-Up (400m):

o    4 x 50m Freestyle, easy pace (30s rest)

o   4 x 50m Choice, moderate pace (30s rest).

·       Drill Set (600m):

o   4 x 50m Freestyle, single-arm drill, moderate pace (1m15s)

o   4 x 50m Freestyle with pull buoy, moderate pace (1m15s)  

o   4 x 50m Backstroke, moderate pace (1m15s)

·       Main Set (1,000m):

o   2 x 500m Freestyle, moderate pace (1min rest).

·       Cool-Down (200m):

o   100mm Freestyle,

o   100m Choice

Tips for Advanced Swimmers:

·       Wear Salty Johnson’s UPF +50 swimwear for sun protection during outdoor pool sessions.

·       Visualise Success: Spend time visualizing your swim. Picture yourself navigating the course, overcoming challenges, and finishing strong

·       Stay Calm: Practice relaxation techniques to stay calm in the water. Deep breathing and positive self-talk can help you stay focused and composed

·       Set Goals: Set realistic goals for your swims. Whether it's improving your time, swimming a longer distance, or perfecting a skill, having clear objectives can keep you motivated