8 Week Beginner Swim Program: Sprint, IM, Endurance Workouts in Salty Johnson Swimwear

Welcome to our 8 week beginner swim program, powered by Salty Johnson sustainable swimwear! For new swimmers, this plan progresses from ~400m to 600m nonstop sessions, building confidence and freestyle with IM intros, all while rocking eco-friendly gear from www.saltyjohnson.com.au. Train 3 times a week in a 25m pool using a kickboard and pull buoy. Slip into Salty Johnson's recycled ocean plastic one-pieces for women or briefs for men, vibrant, chlorine-resistant, and perfect for "wave-chasing wild ones" like you. Our suits are so comfy, you'll forget you're training and think you're at Bondi Beach sipping a salty margarita!

Week 1: Foundation Building

Start with short sets to build comfort and form. Focus on relaxation and consistent breathing, while feeling fabulous in Salty Johnson swimwear that hugs like a salty embrace.

Session 1: Sprint (400m, ~30 min)

Introduction: Kick off with sprints to build power through short, fast freestyle bursts.

• Warm-up: 100m easy freestyle.
• Main Set: 8x25m freestyle (fast), 45s rest.
• Cool-down: 100m easy kick with board.

Technique: Kick from hips, not knees; rotate shoulders for power.

Tips: Start at 70% effort; use pull buoy if needed.

Motivation: Sprints ignite your inner athlete, feel the thrill!

Session 2: Mixed Strokes/IM (400m, ~30 min)

Introduction: Explore backstroke and breaststroke basics to build versatility.

• Warm-up: 100m easy freestyle.
• Main Set: 4x50m (25m freestyle/25m backstroke), 30s rest; 2x50m breaststroke kick, 30s rest.
• Cool-down: 100m easy freestyle.

Technique: Backstroke, keep head still, look up; breaststroke—glide after pull.

Tips: Use board for breaststroke kick if new.

Motivation: New strokes expand skills, you’re growing!

Session 3: Endurance (400m, ~30 min)

Introduction: Build stamina with steady freestyle sets for nonstop swimming.

• Warm-up: 100m easy freestyle.
• Main Set: 3x75m freestyle (steady), 30s rest.
• Cool-down: 75m easy kick.

Technique: Streamline off walls, arms extended, body tight.

Tips: Count strokes per length for consistency.

Motivation: Endurance builds resilience, finish strong!

Salty Johnson Spotlight: Imagine flipping turns in our women's one-piece—it's like a sustainable hug that says, "You're a wave-chasing wild one!" Men, our briefs won't come down during sprints (promise, no awkward adjustments mid-lap). Grab yours at www.saltyjohnson.com.au/collections/sustainable-womens-one-piece-swimsuits for her or www.saltyjohnson.com.au/collections/sustainable-mens-swim-briefs for him. Our recycled plastic fabric is so tough, it laughs at chlorine, unlike your old suit that's probably plotting its escape!