Week 3: Volume Increase

Increase distance for stamina. Focus on consistent effort, Salty Johnson's REPREVE fabric increases your "salty" cred with every eco-lap.

Session 1: Sprint (2,800m, ~80 min)

Introduction: Longer sprints to test speed endurance.

• Warm-up: 400m freestyle, 200m choice.
• Main Set: 12x100m (50m fast/50m easy freestyle), 25s rest; 4x50m fast, 20s rest.
• Cool-down: 200m easy kick.

Technique: Underwater dolphin kicks; strong finishes.

Tips: Warm up thoroughly for max effort.

Motivation: Sprints sharpen your edge, own it!

Session 2: Mixed Strokes/IM (2,800m, ~80 min)

Introduction: Increase IM volume with pacing and transitions.

• Warm-up: 400m (100m free/100m back/100m breast/100m free).
• Main Set: 4x250m IM, 35s rest; 8x50m (25m breast/25m free), 20s rest.
• Cool-down: 200m easy freestyle.

Technique: Breast, long glides; back, even rotation.

Tips: Use pull buoy for stroke isolation.

Motivation: IM volume builds endurance, you’re advancing!

Session 3: Endurance (2,800m, ~80 min)

Introduction: Extend long sets for stamina and efficiency.

• Warm-up: 400m freestyle, 200m kick.
• Main Set: 2x900m freestyle, 45s rest; 4x100m freestyle, 20s rest.
• Cool-down: 200m easy swim.

Technique: High elbow catch; glide after pulls.

Tips: Monitor stroke rate for consistency.

Motivation: Distance is your domain, conquer it!

Volume virtuoso? Salty Johnson's one-pieces for women and board shorts for men scale volume like champs, light, long-lasting, and low-impact on the planet. Grab at www.saltyjohnson.com.au/collections/sustainable-womens-one-piece-swimsuits for her or www.saltyjohnson.com.au/collections/sustainable-mens-board-shorts for him. 

 Our suits increase capacity without the bloat—unlike that post-set smoothie regret!