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

Sprint Series Session 3 – 600m

Workout: Back by popular demand, Great workout for both technique and speed. if you can try progress to intermediate!

Sprint Series Session 2 – 500m

Workout: 2nd beginner session, starting off with a great drill to help develop power through the pull and feel the upside of being fluid and efficient through the water. Great main set to really test your grit and develop those twitchy fibres. Rip in you Salty legends.

Sprint Series Session 1 – 600m

Workout: First Beginner Sprint Session in the sprint series of workouts. Great to dust off the cobwebs, rip into some technique and explosion. What a way to kick start your sprint journey. Use this this session to establish where your speed is currently at and set some GOALS to achieve over the next few Sessions.

Session 10 – 500m

Workout: Longer workout to rinse off the Chrissy Kilos, long and hard main set, get the heart rate up and keep it up,

Session 9 – 500m

Workout: short and sprint session, focus on max effort sprints yet keeping a great technique.

Swim Workout - Beginner - Session 8

Workout: Fun Session working on Freestyle drill, think about high body position in the water and constant flutter kick, put effort into the main set

Session 7 – 500

Workout: Longer session, straight into a 400m which will feel like a long way, YOU CAN DO IT!