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

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!