SJ Swim Series - Beginner – Session 7 (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: Feel comfortable with a little more distance, relax your body, head down and breath every 3 strokes.
Session 7: Endurance Building
· Warm-Up (100m):
o 4 x 25m Freestyle, easy pace (30s rest).
· Main Set (300m):
o 3 x 100m Freestyle, moderate pace, focus on steady breathing (1min rest).
· Cool-Down (100m):
o 2 x 25m Backstroke, 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.