Swim Workouts - Intermediate

SJ SWIM SERIES SPRING - INTERMEDIATE - WEEK 3

Week 3 Intermediate Swim: Increase Volume Week 3 of the 8-week intermediate swim program boosts volume to 1.2km. Sprint, IM, and endurance workouts with Salty Johnson one-pieces and briefs from... Read more...

SJ SWIM SERIES SPRING - INTERMEDIATE - WEEK 2

Week 2: Technique Refinement Week 2 Intermediate Swim, Refine Technique: Week 2 of the 8-week intermediate swim program refines freestyle and IM with 1.1km sessions. Get Salty Johnson One-piece and Briefs... Read more...

SJ SWIM SERIES SPRING - INTERMEDIATE - WEEK 1

Welcome to our 8 week intermediate swim program, sponsored by Salty Johnson sustainable swimwear! For confident swimmers, this plan advances from ~1km to 1.5km nonstop, sharpening freestyle and IM, all... Read more...

SJ Swim Series - Intermediate - Session 9 (1.2km)

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... Read more...

SJ Swim Series - Intermediate - Session 8 (1.2km)

SJ SWIM SERIES: Session 8: Sprint Challenge Target Audience: Swimmers with basic skills aiming to improve endurance, technique, and speed.Total Distance per Session: ~1,200mDuration per Session: ~45–50 minutesEquipment: Salty Johnson... Read more...

SJ Swim Series - Intermediate - Session 7 (1.2km)

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: ~1,200mDuration per Session: ~45–50 minutesEquipment:... Read more...

SJ Swim Series - Intermediate - Session 6 (1.2km)

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: ~1,200mDuration per Session: ~45–50 minutesEquipment:... Read more...

SJ Swim Series - Intermediate - Session 5 (1.2km)

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: ~1,200mDuration per Session: ~45–50 minutesEquipment:... Read more...

SJ Swim Series - Intermediate - Session 4 (1.2km)

Intermediate swim workout Session 4: a 1.2km freestyle and medley session designed to improve stroke variety, pacing and sustainable speed. Read more...

SJ Swim Series - Intermediate - Session 3 (1.2km)

Session 3: Speed Focus Target Audience: Swimmers with basic skills aiming to improve endurance, technique, and speed.Total Distance per Session: ~1,200mDuration per Session: ~45–50 minutesEquipment: Salty Johnson chlorine-resistant swim briefs... Read more...

SJ Swim Series - Intermediate - Session 2 (1.2km)

Intermediate swim workout Session 2: a 1.2km pool set combining controlled pace, technique and aerobic endurance for developing swimmers. Read more...

SJ Swim Series - Intermediate - Session 1 (1.2km)

Intermediate Swim Series – Session 1 (1.2km) Target Audience: Swimmers with basic skills looking to improve endurance, technique, and speed.Total Distance: 1,200mDuration: ~45–50 minutesEquipment: Salty Johnson chlorine-resistant swim briefs or... Read more...

Swim Workouts - Intermediate - Sprint Series - Session 3

Sprint Series Session 3 – 1.2km Workout: Back by Popular demand, Great workout for both technique and speed Read more...

Swim Workouts - Intermediate - Sprint Series - Session 2

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... Read more...

Swim Workouts - Intermediate - Sprint Series - Session 1

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... Read more...

Swim Workouts - Intermediate - Session 10

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... Read more...

Swim Workout - Intermediate - Session 9

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 Read more...

Swim Workout - Intermediate - Session 8

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! Read more...

Swim Workout - Intermediate - Session 7

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. Read more...

Swim Workout - Intermediate - Session 6

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! Read more...

Swim Workouts - Intermediate - Session 5

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... Read more...

Swim Workout - Intermediate - Session 4

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! Read more...

Swim Workout - Intermediate - Session 3

Swim Workout - Intermediate - Session 3 Warm up 200 metres 200m : Easy pace, Any Stroke. Drill 400m 8x 50m : Freestyle, Breathing every 5 strokes, 15 secs rest in between... Read more...

Swim Workout - Intermediate - Session 2

Swim Workout - Intermediate - Session 2 Warm up 200 metres 200m : Easy pace, Any Stroke. Drill 300m 4x 50m : Freestyle Catchup, 15 secs rest in between each one. 4x25m... Read more...

Swim Workout - Intermediate - Session 1

Swim workout - Intermediate - 1km session pool session Read more...

Swim Workouts - Intermediate

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