SJ Swim Series - Beginner - Session 7 (500m)

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.