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.
Warm-Up (300m)
· 4 x 50m Freestyle, easy pace, focus on technique (30 seconds rest).
· 2 x 50m Kick with board, moderate pace (30 seconds rest).
· 2 x 50m Backstroke, easy pace (30 seconds rest).
Drill Set (400m)
· 4 x 50m Freestyle, drill: catch-up (one arm waits for the other to complete stroke), moderate pace (45 seconds rest).
· 4 x 50m Freestyle, drill: fingertip drag (trail fingers along water during recovery), moderate pace (45 seconds rest).
Main Set (400m)
· 3 x 100m Freestyle, moderate pace, focus on consistent breathing (1 minute rest).
· 2 x 50m Breaststroke or Backstroke, strong pace (45 seconds rest).
· 2 x 50m Freestyle, fast pace, focus on strong kicks (45 seconds rest).
Cool-Down (100m)
· 2 x 25m Freestyle, easy pace, focus on smooth strokes (30 seconds rest).
· 2 x 25m Choice (any stroke), very relaxed (30 seconds rest).
Tips for Intermediates:
· Use Salty Johnson’s chlorine-resistant swimwear for durability during frequent pool sessions.
· Try a pull buoy to focus on arm strength during drills.
· Share your progress with #SJSwimseries and shop eco-friendly gear at www.saltyjohnson.com.au!