Week 3: Increasing Distance
Build confidence with longer distances. Prioritize pacing to avoid fatigue, powered by Salty Johnson's durable, eco-chic suits that turn laps into low-key adventures.
Session 1: Sprint (500m, ~35 min)
Introduction: Longer sprints enhance power and confidence.
- Warm-up: 150m easy freestyle.
- Main Set: 8x50m (odd: fast freestyle, even: easy), 45s rest.
- Cool-down: 100m easy kick.
Technique: Strong core rotation; powerful leg drive off walls.
Tips: Warm up joints to prevent strain.
Motivation: Sprints fuel progress, feel the surge!
Session 2: Mixed Strokes/IM (500m, ~35 min)
Introduction: Introduce butterfly basics for rhythm alongside other strokes.
- Warm-up: 100m (50m freestyle/50m backstroke).
- Main Set: 4x50m (25m breaststroke/25m freestyle), 30s rest; 2x50m backstroke; 1x50m butterfly kick, 30s rest.
- Cool-down: 100m easy freestyle.
Technique: Butterfly, hip-driven dolphin kick; relaxed arms.
Tips: Use board for butterfly kick to simplify.
Motivation: New strokes feel like dance, flow with it!
Session 3: Endurance (500m, ~35 min)
Introduction: Longer sets build stamina with consistent pacing.
- Warm-up: 150m easy freestyle.
- Main Set: 3x100m freestyle, 40s rest.
- Cool-down: 50m easy swim.
Technique: Bilateral breathing; glide after pulls.
Tips: Use pull buoy if your legs tire.
Motivation: Distance grows mental strength, you’re unstoppable!
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