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.