SJ SWIM SERIES SPRING - BEGINNER - WEEK 5

September 23, 2026

SJ Swim Series Spring beginner swim workout poster from Salty Johnson

Week 5: Breathing and Rhythm

Breathing is the thing that stops most new swimmers, not fitness. Week 5 of this beginner swim workout builds a breathing pattern you can hold under pressure, then tests it with a 250m nonstop swim, all in Salty Johnson recycled ocean plastic swimwear that lets you think about your stroke instead of your straps.

Week 5 at a glance: 3 sessions · 550m each · 25m pool · kickboard and pull buoy · about 35 minutes per swim.

Session 1: Sprint (550m, ~35 min)

Introduction: Alternating breathing patterns inside fast 25s, so speed never costs you your rhythm.

Warm-up: 100m easy freestyle, 50m kick with board.
Main Set: 8x25m fast (odd breathe every 3, even breathe every 2), 40s rest; 2x50m build, 45s rest.
Cool-down: 100m easy backstroke.

Technique: Breathe out fully underwater, one long exhale, never a held breath.

Tips: Build means start easy and finish fast within the same 50m.

Motivation: Control your breath and you control the swim!

Session 2: Mixed Strokes/IM (550m, ~35 min)

Introduction: Stroke variety keeps your shoulders happy and your freestyle honest.

Warm-up: 100m (50m freestyle/50m backstroke).
Main Set: 3x50m (25m backstroke/25m breaststroke), 35s rest; 4x50m freestyle breathing every 3 strokes, 30s rest; 2x25m butterfly kick with board, 30s rest.
Cool-down: 50m easy freestyle.

Technique: On backstroke keep your head still and your hips high, eyes straight up.

Tips: Breathing every 3 feels awful for two weeks, then it feels normal forever.

Motivation: Bilateral breathing is the single best habit you will build this program!

Session 3: Endurance (550m, ~35 min)

Introduction: A 250m continuous swim, 50m further than last week and entirely within reach.

Warm-up: 100m easy freestyle.
Main Set: 1x250m freestyle continuous, 60s rest; 3x50m freestyle negative split, 30s rest.
Cool-down: 50m easy kick.

Technique: Keep the same stroke count per length from the first 25m to the last.

Tips: Do not stop at the wall on the 250m, turn and keep going, the stopping is the hard habit to break.

Motivation: Ten lengths without stopping, five weeks ago that was the whole session!

Salty Johnson Spotlight: Learning to breathe every third stroke is hard enough without a suit riding up on you. Our women's one-piece and men's briefs are cut from recycled ocean plastic with UPF 50+, so the only thing you are adjusting is your technique. Shop 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 suits breathe better than you do on rep six, and that is saying something!

Beginner swim workout questions, answered

Should beginners breathe every 2 or every 3 strokes?

Learn every 3, which is called bilateral breathing, because it keeps your stroke even on both sides and stops you veering off line. Use every 2 when you are working hard and need the air. Knowing both is the goal.

Why do I sink when I try to breathe?

Usually because you lift your head instead of rotating it. Keep one goggle in the water, turn your head with your body roll, and press the opposite arm forward as you breathe.

How long does 250m of freestyle take a beginner?

Typically 6 to 9 minutes, or about 2:15 to 3:30 per 100m. Speed is not the point in week 5, finishing without stopping is.

Is it normal to feel dizzy after breathing drills?

Mild light-headedness usually means you are holding your breath rather than exhaling steadily underwater. If it persists, stop the set, rest at the wall and swim easy. Never push through dizziness in the water.