SJ Swim Series - Beginner – Session 9 (500m)
SJ Series: Beginner - Session 9: MIXED STROKES
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 in all strokes (minus butterfly), smooth is fast, fast is smooth. Swimming is meant to be fun, so have a great time in your SJ Swimwear.
Session 9: Mixed Strokes
· Warm-Up (100m):
o 50m Freestyle,
o 50m Backstroke, easy pace (30s rest).
· Main Set (300m):
o 2 x 50m Freestyle, moderate pace (45s rest)
o 2 x 50m Breaststroke, easy pace (45s rest);
o 2 x 50m Backstroke, moderate pace (45s rest).
· Cool-Down (100m):
o 4 x 25m Choice, slow (30s rest).
Tips for Beginners:
· Wear Salty Johnson’s UPF +50 swimwear for sun protection during outdoor pool sessions.
- Practice getting your face underwater and swimming with your chin on chest 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.