Swim Workouts - Intermediate

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.

Session 10  - 1000m

Workout: Longer workout to rinse off the Chrissy Kilos, long and hard main set, get the heart rate up and keep it up, try hold <1.45 pace to give plenty off rest to make the sets.

Session 9  - 1000m

Workout: Sick workout with focus on body position and pull under water, smash out the main set and get that heart rate pumping

Session 8  - 1000m

Workout: Great mixed workout working on Freestyle kick building into a solid working set of 50’s with short rest, really work the rig here!

Session 7  - 1000m

Workout: Longer workout with less breaks and working sets, really test your stamina and strive to survive and make everything without stopping.

Session 6  - 1200m

Workout: Breathing focused workout, focus on that head position pivoting head like a clown when breathing, hard 200s with plenty of rest, smash it!

Session 5  - 1000m

Workout: Wow this workout will burn, low rest between the 100s, focus on technique through the drill and keep that strong body position and pull through the main set.

Session 4  - 1000m

Workout: Fun session with a bit of everything, main set will get the heart rate pumping, really put the effort into this one!