Intermediate Swim Series (1,200m per Session) – Endurance Mix

SJ SWIM SERIES: Session 9: Endurance Mix

Target Audience: Swimmers with basic skills aiming to improve endurance, technique, and speed.
Total Distance per Session: ~1,200m
Duration per Session: ~45–50 minutes
Equipment: Salty Johnson chlorine-resistant swim briefs or board shorts, goggles, pull buoy, optional fins.
Goal: Longer distance interval session, get the heart rate up and keep it up, get comfortable being uncomfortable. Swimming is meant to be fun, so have a great time in your SJ Swimwear.

SJ SWIM SERIES: Session 8: Sprint Challenge

Target Audience: Swimmers with basic skills aiming to improve endurance, technique, and speed.
Total Distance per Session: ~1,200m
Duration per Session: ~45–50 minutes
Equipment: Salty Johnson chlorine-resistant swim briefs or board shorts, goggles, pull buoy, optional fins.
Goal: Smash those 10x50s main set, really aim to hit every 50 under 40 seconds, get that heart rate right up and be comfortable being uncomfortable

Intermediate Swim Series (1,200m per Session) – IM Focus

Target Audience: Swimmers with basic skills aiming to improve endurance, technique, and speed.
Total Distance per Session: ~1,200m
Duration per Session: ~45–50 minutes
Equipment: Salty Johnson chlorine-resistant swim briefs or board shorts, goggles, pull buoy, optional fins.
Goal: Smash those 100 free, build through 100s and finish with effort.

Intermediate Swim Series (1,200m per Session) – Speed Intervals

Target Audience: Swimmers with basic skills aiming to improve endurance, technique, and speed.
Total Distance per Session: ~1,200m
Duration per Session: ~45–50 minutes
Equipment: Salty Johnson chlorine-resistant swim briefs or board shorts, goggles, pull buoy, optional fins.
Goal: Finish that main set feeling absolutely spent, put everything into the 50s

Intermediate Swim Series (1,200m per Session) – Endurance Push

Target Audience: Swimmers with basic skills aiming to improve endurance, technique, and speed.
Total Distance per Session: ~1,200m
Duration per Session: ~45–50 minutes
Equipment: Salty Johnson chlorine-resistant swim briefs or board shorts, goggles, pull buoy, optional fins.
Goal: Smash those 100 free, build through 100s and finish with effort.

Intermediate Swim Series (1,200m per Session)

Target Audience: Swimmers with basic skills aiming to improve endurance, technique, and speed.
Total Distance per Session: ~1,200m
Duration per Session: ~45–50 minutes
Equipment: Salty Johnson chlorine-resistant swim briefs or board shorts, goggles, pull buoy, optional fins.
Goal: Great mixed session focusing on both Freestyle and Medley, smash the main set.

Session 3: Speed Focus

Target Audience: Swimmers with basic skills aiming to improve endurance, technique, and speed.
Total Distance per Session: ~1,200m
Duration per Session: ~45–50 minutes
Equipment: Salty Johnson chlorine-resistant swim briefs or board shorts, goggles, pull buoy, optional fins.
Goal: Make sure you absolutely smash the main set of 8x50m, this will test your speed and endurance.

Intermediate Swim Series (1,200m per Session)

Target Audience: Swimmers with basic skills aiming to improve endurance, technique, and speed.
Total Distance per Session: ~1,200m
Duration per Session: ~45–50 minutes
Equipment: Salty Johnson chlorine-resistant swim briefs or board shorts, goggles, pull buoy, optional fins.
Goal: Build stamina and versatility over 10 sessions, ideal for pool and Ocean Swimmers. This sessions focuses on technique.

Intermediate Swim Series – Session 1 (1.2km)

Target Audience: Swimmers with basic skills looking to improve endurance, technique, and speed.
Total Distance: 1,200m
Duration: ~45–50 minutes
Equipment: Salty Johnson chlorine-resistant swim briefs or board shorts, goggles, pull buoy, optional fins.
Goal: Build stamina and confidence for longer swims, perfect for pool users or retail customers.

Sprint Series Session 3 – 1.2km

Workout: Back by Popular demand, Great workout for both technique and speed

Sprint Series Session 2 – 1km

Workout: 2nd intermediate 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 – 1km

Workout: First Intermediate 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.