SJ Swim Series - Beginner – Session 5 (500m)

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: Get comfortable being on your back, smooth is fast, fast is smooth

Session 5: Intro to Backstroke

·       Warm-Up (100m):

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

·       Main Set (300m):

o   2 x 50m Freestyle, moderate pace (45s rest)

o   2 x 50m Backstroke, easy pace, focus on arm rotation (45s rest)

o   2 x 50m Freestyle, strong pace (45s rest).

·       Cool-Down (100m):

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

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

Tips for Beginner Swimmers:

·       Rock Salty Johnson’s UPF +50, chlorine-resistant swimwear for intense pool sessions.

·       Master Your Breathing Technique

o   In freestyle, exhale steadily underwater and inhale quickly during a side breath, keeping one goggle in the water to maintain streamline. Practice bilateral breathing (every 3 strokes) to improve balance and versatility.

o   Drill: Swim 25m with a focus on exhaling fully underwater, repeating 4x with 30s rest.

·       Maintain a Streamlined Body Position

o   Keep your body horizontal to reduce drag. Engage your core and point your toes to form a straight line from head to feet. Avoid lifting your head or dropping your hips.

o   Drill: Push off the wall in a tight streamline (arms extended, hands clasped, ears between biceps) and glide as far as possible.

·       Optimize Your Freestyle Catch

o   Focus on a high-elbow catch, bending your elbow early to “grab” the water with your forearm and palm. This increases propulsion and reduces shoulder strain.

o   Drill: Use a pull buoy and swim 4x50m focusing on high-elbow pulls, resting 15s between sets.

·       Refine Your Kick

o   Use a relaxed, rhythmic flutter kick (freestyle/backstroke) or whip kick (breaststroke) originating from the hips, not knees. Keep kicks small and fast to save energy.

o   Drill: Kick 4x50m with a kickboard, focusing on small, rapid kicks, with 20s rest.