Intermediate Swim Series (1,200m per Session) – Endurance Push
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: Smash those 100 free, build through 100s and finish with effort.
Session 5: Endurance Push
· Warm-Up (300m):
o 4 x 50m Freestyle, easy pace (30s rest)
o 2 x 50m Kick with board, moderate pace (30s rest).
· Drill Set (400m):
o 4 x 50m Freestyle, catch-up drill, moderate pace (45s rest)
o 4 x 50m Freestyle, fingertip drag, moderate pace (45s rest).
· Main Set (400m):
o 3 x 100m Freestyle, strong pace, negative splits (1min rest)
o 2 x 50m Choice, fast pace (45s rest).
· Cool-Down (100m):
o 4 x 25m Freestyle, easy pace (30s rest).
Tips for Intermediate Swimmers:
· Rock Salty Johnson’s UPF +50, chlorine-resistant swimwear for intense pool sessions.
· Master Your Breathing Technique
o In freestyle, exhale steadily underwater and inhale quickly during a side breath, keeping one goggle in the water to maintain streamline. Practice bilateral breathing (every 3 strokes) to improve balance and versatility.
o Drill: Swim 25m with a focus on exhaling fully underwater, repeating 4x with 30s rest.
· Maintain a Streamlined Body Position
o Keep your body horizontal to reduce drag. Engage your core and point your toes to form a straight line from head to feet. Avoid lifting your head or dropping your hips.
o Drill: Push off the wall in a tight streamline (arms extended, hands clasped, ears between biceps) and glide as far as possible.
· Optimize Your Freestyle Catch
o Focus on a high-elbow catch, bending your elbow early to “grab” the water with your forearm and palm. This increases propulsion and reduces shoulder strain.
o Drill: Use a pull buoy and swim 4x50m focusing on high-elbow pulls, resting 15s between sets.
· Refine Your Kick
o Use a relaxed, rhythmic flutter kick (freestyle/backstroke) or whip kick (breaststroke) originating from the hips, not knees. Keep kicks small and fast to save energy.
o Drill: Kick 4x50m with a kickboard, focusing on small, rapid kicks, with 20s rest.