Session 3: Kick Focus

Target Audience: For those 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: Goal: Fun session focusing on kicking and body position, really thinking about constant flutter kicks.

Focus on kicking and high body position in water

·       Warm-Up (100m):

o    4 x 25m Freestyle, easy pace (30s rest).

·       Main Set (300m):

o   2 x 50m Kick with board, moderate pace (45s rest);

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

o   1 x 50m Backstroke, easy pace (45s rest).

·       Cool-Down (100m):

o   2 x 25m Breaststroke, slow (30s rest);

o   2 x 25m Freestyle, easy (30s rest).

Tips for Beginners:

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

Practice getting your face wet: Exhale into the water to get used to it.

Start with short sessions: Beginners may find it easier to start with shorter swimming sessions

Find your motivation: Set realistic goals and celebrate your progress to stay motivated