SJ SWIM SERIES SPRING - ADVANCED - WEEK 2
Week 2: Technique Refinement
Refine techniques with drills for efficiency. Emphasize smooth transitions, Salty Johnson's quick-dry magic refines your post-set strut.
Session 1: Sprint (2,600m, ~75 min)
Introduction: Longer sprint sets to refine speed and form.
- Warm-up: 400m freestyle, 200m choice.
- Main Set: 10x100m (50m fast/50m moderate freestyle), 25s rest; 4x50m fast, 20s rest.
- Cool-down: 200m easy kick.
Technique: Underwater dolphin kicks; quick arm turnover.
Tips: Visualize speed before sets.
Motivation: You’re getting faster, feel it!
Session 2: Mixed Strokes/IM (2,600m, ~75 min)
Introduction: Polish IM with stroke-specific drills and rhythm.
- Warm-up: 400m (100m free/100m back/100m breast/100m free).
- Main Set: 4x200m IM, 30s rest; 8x50m (25m breast/25m free), 20s rest.
- Cool-down: 200m easy freestyle.
Technique: Backstroke, even rotation; fly, small, quick kicks.
Tips: Use pull buoy for breaststroke focus.
Motivation: IM builds mastery, you’re a pro!
Session 3: Endurance (2,600m, ~75 min)
Introduction: Extend endurance with longer sets and pacing.
- Warm-up: 400m freestyle, 200m kick.
- Main Set: 2x800m freestyle, 40s rest; 4x100m freestyle, 20s rest.
- Cool-down: 200m easy swim.
Technique: Single-arm freestyle drill for balance.
Tips: Use snorkel for stroke focus.
Motivation: Stamina grows per lap, push on!
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