Week 3 Beginner Swim: Build Distance (500m) 

Week 3 of the 8-week beginner swim program increases distance to 500m. Sprint, IM, and endurance workouts with Salty Johnson swimwear inspo from www.saltyjohnson.com.au for freestyle and butterfly basics.

Week 2: Technique Basics

Refine strokes with drills for efficiency. Emphasize smooth movements and bilateral breathing, elevated by Salty Johnson's vibrant prints that make every lap feel like a beach party.

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!

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.

SJ SWIM Series: Beginner - Session 8: SPEED PLAY

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: Start to push your speed while holding your good technique, a strong combination of relaxing through the water and pushing at the same time.

SJ Swim Series - Beginner – Session 7 (500m)

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 with a little more distance, relax your body, head down and breath every 3 strokes.

SJ Swim Series - Beginner – Session 6 (500m)

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 kick board.
Goal: great mix of strokes, think about your technique

SJ Swim Series - Beginner – Session 5 (500m)

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: Get comfortable being on your back, smooth is fast, fast is smooth

Session 4: Breathing Technique

SJ Swim Series - Beginner – Session 4 (500m)

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: Great session focusing on freestyle, breathe every 3 strokes to each side, try be nice and relaxed through the water.

Session 3: Kick Focus

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: Fun session focusing on kicking and body position, really thinking about constant flutter kicks.

Target Audience: 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: Building Comfort: Develop foundational swim skills and stamina over 10 sessions, we encourage you relax in the water.

Beginner Swim Series – Session 1 (500m)

Target Audience: 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: Develop basic swim skills and stamina with a fun, Salty swim series