SJ SWIM SERIES SPRING - BEGINNER - WEEK 7

September 23, 2026

SJ Swim Series Spring beginner swim workout poster from Salty Johnson

Week 7: Peak Distance

This is the biggest week of the beginner program, and the one with the moment you will remember: 400m without stopping. Everything from week 1 has been building to it, and next week you only have to add 200m more. Done, naturally, in Salty Johnson recycled ocean plastic swimwear that has been there since your first 25m.

Week 7 at a glance: 3 sessions · 650m each · 25m pool · kickboard and pull buoy · about 40 minutes per swim.

Session 1: Sprint (650m, ~40 min)

Introduction: Your fastest session of the program, with enough rest to actually be fast.

Warm-up: 150m easy freestyle.
Main Set: 4x50m fast, 45s rest; 6x25m fast from a push, 30s rest.
Cool-down: 150m easy (100m freestyle/50m backstroke).

Technique: Keep the head still and the hips high, speed leaks out the moment you lift your head.

Tips: Take the full rest, this set is about quality and the rest is part of the workout.

Motivation: Seven weeks ago 25m fast was a big ask, now it is a warm-up rep!

Session 2: Mixed Strokes/IM (650m, ~40 min)

Introduction: All four strokes plus sighting practice, your most complete session yet.

Warm-up: 150m (50m freestyle/50m backstroke/50m freestyle).
Main Set: 4x50m (25m backstroke/25m breaststroke), 35s rest; 4x50m freestyle with two sighting lifts per length, 30s rest; 2x25m butterfly kick with board, 30s rest.
Cool-down: 50m easy freestyle.

Technique: Sighting should barely break your rhythm by now, eyes to waterline and straight back down.

Tips: If the sighting 50s feel clumsy, slow them down rather than skipping the lifts.

Motivation: You can now swim four strokes and find a buoy, that is a real swimmer!

Session 3: Endurance (650m, ~40 min)

Introduction: 400m nonstop. The whole program has been pointing here.

Warm-up: 100m easy freestyle.
Main Set: 1x400m freestyle continuous, 60s rest; 2x50m easy, 30s rest.
Cool-down: 50m easy kick.

Technique: Breathe every 3, hold your stroke count, and turn without pausing at the wall.

Tips: Break it into four 100s in your head. Never count 16 lengths, that way lies misery.

Motivation: 400m nonstop. Write down the date, this is the swim you will tell people about!

Salty Johnson Spotlight: Sixteen lengths without a break is not the moment for a wardrobe malfunction. Our women's one-piece and men's briefs are cut from recycled ocean plastic with UPF 50+, so nothing moves except you. 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.

Seven weeks of chlorine and our suits still look newer than your goggles did on day one!

Beginner swim workout questions, answered

How long does it take to swim 400m as a beginner?

Usually 10 to 14 minutes, around 2:30 to 3:30 per 100m. Finishing without stopping matters far more than the time in week 7.

What should I do if I need to stop during the 400m?

Stop, take 20 seconds at the wall, then finish the remaining distance. A 400m with one short break is still a huge step up from week 1, and you will get it unbroken next attempt.

Is 400m enough to do an ocean swim?

Most entry level ocean swims in Australia are 300m to 1km. If you can swim 400m comfortably in a pool, a supervised 500m ocean event between the flags is realistic. Build to 1km in the pool before entering a 1km ocean swim.

Should I be sore after the peak week?

Mild shoulder and lat fatigue is normal. Sharp shoulder pain is not, and it usually means your catch is dropping or your entry is crossing the midline. Ease off and get a stroke check rather than pushing through.