SJ Swim Series - Beginner – Session 6 (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 kick board.
Goal: great mix of strokes, think about your technique
Session 6: Stroke Variety
· Warm-Up (100m):
o 2 x 25m Freestyle,
o 2 x 25m Backstroke, easy pace (30s rest).
· Main Set (300m):
o 3 x 50m Freestyle, moderate pace (45s rest);
o 2 x 50m Breaststroke, easy pace (45s rest);
o 1 x 50m Freestyle, fast pace (45s rest).
· Cool-Down (100m):
o 4 x 25m Choice, very easy (30s rest).
Tips for Beginner Swimmers:
1. Rock Salty Johnson’s UPF +50, chlorine-resistant swimwear for intense pool sessions.
2. Perfect Your Stroke Timing
o In breaststroke and butterfly, synchronise your pull, kick, and breath for smooth flow. For breaststroke, glide briefly after each stroke; for butterfly, time your second kick with the arm pull.
o Drill: Swim 4x25m breaststroke or butterfly, counting strokes to minimise per length (aim for 8-12 strokes per 25m).
3. Improve Your Backstroke Rotation
o Rotate your shoulders and hips in backstroke to engage core muscles and increase power. Keep your head still, looking up, to maintain alignment.
o Drill: Swim 4x50m backstroke with a focus on shoulder rotation, pausing briefly at each arm entry, with 15s rest.
4. Use Your Core for Stability
o Engage your core in all strokes to stabilise your body and reduce drag. A strong core prevents fishtailing (side-to-side wobbling) in freestyle and butterfly.
o Dry land Exercise: Plank for 3x60s daily to build core strength.
5. Practice Efficient Turns
o Master flip turns (freestyle/backstroke) by tucking tight, pushing off on your back, and streamlining. For breaststroke/butterfly, practice open turns with a quick breath and strong push-off.
o Drill: Perform 10 flip turns per session, focusing on tucking and streamlining, with 20s rest between turns.