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: ~40–45 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.
Session 2: Stroke Technique
· Warm-Up (300m):
o 2 x 100m Freestyle, easy pace (30s rest);
o 2 x 50m Backstroke, easy pace (30s rest).
· Drill Set (400m):
o 4 x 50m Freestyle, single-arm drill, moderate pace (30s rest);
o 4 x 50m Breaststroke, glide drill, moderate pace (30s rest).
· Main Set (400m):
o 3 x 100m Freestyle, moderate pace (15 sec rest);
o 2 x 50m Backstroke, strong pace (30s rest).
· Cool-Down (100m):
o 100m Freestyle, easy pace (30s rest).
Intermediate Tips:
· Use Salty Johnson’s chlorine-resistant swimwear for durability during frequent training.
· Breathing: Practice bilateral breathing (breathing on both sides) to build stamina and reduce fatigue.
· Body Position: Maintain a flat, horizontal body position to minimize drag and improve efficiency.
· Incorporate a pull buoy or fins for drill sets to enhance technique.
· Share your swim journey with #SJswimseries and shop at www.saltyjohnson.com.au!