SJ Swim Series - Beginner - Session 6 (500m)
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.