SJ Swim Series - Beginner – Session 1 (500m)

Beginner Swim Series – Session 1 (500m)

Target Audience: New swimmers or those returning to swimming, focusing on building confidence, technique, and endurance.
Total Distance: 500m
Duration: ~30 minutes
Equipment: Salty Johnson chlorine-resistant swim briefs or board shorts, goggles, optional kickboard.
Goal: Develop basic swim skills and stamina with a fun, Salty Swim series.

Warm-Up (100m)

·       4 x 25m Freestyle, easy pace, focus on smooth breathing (30 seconds rest between each 25m).

·       2 x 25m Kick (with or without kickboard), gentle pace (30 seconds rest).

Main Set (300m)

·       4 x 50m Freestyle, moderate pace, focus on steady rhythm (45 seconds rest).

·       2 x 50m Backstroke, easy pace, focus on relaxed arm strokes (45 seconds rest).

·       2 x 50m Freestyle, alternating 25m strong pace/25m easy pace (45 seconds rest).

Cool-Down (100m)

·       2 x 25m Breaststroke, slow and relaxed (30 seconds rest).

·       2 x 25m Freestyle, very easy pace, focus on long glides (30 seconds rest).

Tips for Beginners:

·       Wear Salty Johnson’s UPF +50 swimwear for sun protection during outdoor pool sessions.

·       Breathe every 3 strokes to stay relaxed.

·       Visit www.saltyjohnson.com.au for swimwear that supports your eco-friendly swim journey!