8 Week Advanced Swim Program: Sprint, IM, Endurance Workouts in Salty Johnson Swimwear

Welcome to our 8 week advanced swim program, brought to you by Salty Johnson sustainable swimwear! For pros, this plan escalates from ~2.5km to 3.5km nonstop, honing IM and freestyle, clad in gear from www.saltyjohnson.com.au. Train 3 times a week in a 25m pool with a kickboard and pull buoy. Women, our one-pieces are your elite armor; men, briefs deliver pro-level performance. Our recycled ocean plastic is tougher than your training playlist, nothing says "advanced" like swimwear that recycles your rivals excuses!

Week 1: Base Building

Build a strong base with high-volume sets. Focus on pacing and recovery—Salty Johnson's eco-fabric turns base work into a stylish sustainability statement.

Session 1: Sprint (2,500m, ~70 min)

Introduction: High-intensity sprints to build power and speed.

• Warm-up: 400m freestyle, 200m kick.
• Main Set: 12x50m fast freestyle, 25s rest; 8x50m (25m fast/25m easy), 20s rest.
• Cool-down: 200m easy choice.

Technique: Explosive push-offs; maximize rotation.

Tips: Use pull buoy for form; recover fully.

Motivation: Speed sets the tone, you’re unstoppable!

Session 2: Mixed Strokes/IM (2,500m, ~70 min)

Introduction: Full IM sets for versatility and stroke efficiency.

• Warm-up: 400m (100m free/100m back/100m breast/100m free).
• Main Set: 4x200m IM, 30s rest; 8x50m (25m fly/25m back), 20s rest.
• Cool-down: 200m easy freestyle.

Technique: Fly, hip driven undulation, long glides.

Tips: Use fins for fly, focus on transitions.

Motivation: IM is your strength, master it!

Session 3: Endurance (2,500m, ~70 min)

Introduction: Long freestyle sets build stamina and efficiency.

• Warm-up: 400m freestyle, 200m kick.
• Main Set: 3x600m freestyle, 40s rest; 4x100m freestyle, 20s rest.
• Cool-down: 200m easy swim.

Technique: High elbow catch; bilateral breathing.

Tips: Count strokes for efficiency.

Motivation: Endurance is your core, build it!

Salty Johnson Spotlight: Base building elite-style? Salty Johnson's men's briefs, women's one-pieces are the base-layer for legends—durable for volume, dreamy for the vibe. Shop SALTY JOHNSON. Our suits build an epic base like you, strong, sustainable, and secretly plotting world domination (one lap at a time)!