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.