SJ Swim Series - Beginner – Session 2 (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: Building Comfort: Develop foundational swim skills and stamina over 10 sessions, we encourage you relax in the water.

Session 2: Building Comfort

·       Warm-Up (100m):

o   2 x 50m Freestyle, easy pace (30s rest).

·       Main Set (300m):

o   3 x 50m Freestyle, moderate pace (45s rest);

o   2 x 50m Backstroke, easy pace (45s rest);

o   1 x 50m Freestyle, fast pace (45s rest).

·       Cool-Down (100m):

o   4 x 25m Freestyle, very easy, focus on long glides (30s rest).

Tips for Beginners:

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

·       Exhale underwater: Get comfortable blowing bubbles underwater to avoid gasping for air. 

·       Inhale when turning: Learn to inhale while turning your head to the side to breathe. 

·       Keep your head down: Avoid lifting your head too high, which can disrupt your body position. 

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