SJ SWIM Series: Beginner - Session 8: SPEED PLAY

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: Start to push your speed while holding your good technique, a strong combination of relaxing through the water and pushing at the same time.

Session 8: Speed Play

·       Warm-Up (100m):

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

·       Main Set (300m):

o   4 x 50m Freestyle, alternate 25m fast/25m easy (45s rest)

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

·       Cool-Down (100m):

·       4 x 25m Freestyle, very easy (30s rest).

Swimming and Training Tips:

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

2.    Incorporate Dryland Strength Training

a.     Build swim-specific strength with exercises like pull-ups, dumbbell rows, and squats to enhance pull and kick power. Aim for 2-3 sessions weekly.

b.    Exercise: 3x10 pull-ups, 3x12 dumbbell rows (10-15kg), 3x15 squats.

3.    Improve Shoulder Stability

a.     Strengthen rotator cuff muscles to prevent injuries common in swimming. Use resistance bands for internal/external rotation exercises.

b.    Exercise: 3x15 band rotations (light resistance) before swim sessions.

4.    Boost Explosive Power for Starts and Turns

a.     Practice plyometric exercises like box jumps and medicine ball throws to improve dive starts and push-offs.

b.    Exercise: 3x10 box jumps (50cm height) and 3x12 medicine ball slams weekly.

5.    Enhance Flexibility

a.     Stretch daily to improve range of motion for strokes like butterfly and breaststroke. Focus on shoulders, hips, and ankles.

b.    Routine: 10-min yoga flow with poses like downward dog and pigeon stretch post-swim.

6.    Train for Core Endurance

a.     Perform core circuits to maintain stability during long swims. Example: Russian twists, leg raises, and hollow holds.

b.    Circuit: 3 rounds of 30s Russian twists, 15 leg raises, 30s hollow hold, with 15s rest.