Session 3: Speed Focus
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: Make sure you absolutely smash the main set of 8x50m, this will test your speed and endurance.
Focus on that Speed
· Warm-Up (300m):
o 4 x 50m Freestyle, easy pace (15s rest);
o 2 x 50m Kick, moderate pace (30s rest).
· Drill Set (400m):
o 4 x 50m Freestyle, fist drill (clenched fists), moderate pace (30s rest);
o 4 x 50m Freestyle with pull buoy, moderate pace (30s rest).
· Main Set (400m):
· 8 x 50m Freestyle, alternate moderate/fast pace every 50m (15s rest).
· Cool-Down (100m):
· 2 x 25m Backstroke,
· 2 x 25m Freestyle, easy pace (30s rest).
Tips for intermediate Swimmers:
· Mental Resilience:
· Visualisation: Practice visualising yourself swimming successfully and overcoming challenges.
· Calmness: Develop relaxation techniques to stay calm and focused during your swims.
· Goal Setting: Set realistic goals for your swims to stay motivated and track your progress.