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