Week 2 Advanced Swim: Refine Technique: Week 2 of the 8-week advanced swim program refines freestyle and IM with 2.6km sessions. Shop Salty Johnson bikinis and briefs from www.saltyjohnson.com.au for refined performance.

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!

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.

Advanced Swim Series (2,200m per Session)

SJ Series: Advanced - Session 8: SPRINT INTERVALS

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: Power through your 50s, work on holding early 30s each 50 and swimming through the pain

SJ Series: Advanced - Session 7: Speed and Power

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 board shorts, goggles, pull buoy, paddles, fins.
Goal: survive the 400m’s, the 100 fly will absolutely test you, but you’ve been hustling over the past 6 sessions so this should be doable.

SJ Series: Advanced - Session 6: Speed and Power

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 board shorts, goggles, pull buoy, paddles, fins.
Goal: Rip into those 8x100s and then smash out your 50s, we timed 4 all sub 30, can you beat that?

SJ Series: Advanced - Session 5: Endurance Mix

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 board shorts, goggles, pull buoy, paddles, fins.
Goal: Head down and destroy those 5x200m’s, hold under 1.30 100s to smash.

SJ Swim Series - Advanced - Session 4 (2.2km)

Sprint Focus

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 board shorts, goggles, pull buoy, paddles, fins.
Goal: This set is all about the 20x50s, this will test you for sure, try holding < 45s for every 50, will give you ~15secs rest, SMASH!

SESSION 3: MEDLY CHALLENGE

Target Audience: Experienced swimmers looking for advanced swim sessions 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 board shorts, goggles, pull buoy, paddles, fins.
Goal: This session will work on all strokes, with the main set challenging you on 5x200m IM, good luck with all that fly XD

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 board shorts, goggles, pull buoy, paddles, fins.
Goal: Rigorous workouts to push performance limits over 10 sessions. This session will work you to the bone, the 10x100m main set will truly test you!

Program 3: Advanced Swim Program (2,200m)

Target Audience: Experienced swimmers aiming to enhance speed, endurance, and fitness.
Total Distance: 2,200m
Duration: 60–70 minutes
Equipment: Salty Johnson chlorine-resistant swim brief, goggles, pull buoy, paddles, fins.
Goal: Couple of killer drills to work on the feel through the water, then into a hard set of 100s followed by some medley and sprints.

Third advanced Sprint Session in the sprint series of workouts. Back by popular demand, great to know these are being utilised :) Use this session to build on where your speed is currently at and set some GOALS to achieve over the next few Sessions.