Intermediate Swim Series (1,200m per Session) – Speed Intervals

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: Finish that main set feeling absolutely spent, put everything into the 50s

Session 6: Speed Intervals

·       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 Freestyle with pull buoy, moderate pace (30sec rest).

·       Main Set (400m):

o   8 x 50m Freestyle, fast pace, focus on strong kicks (1min).

·       Cool-Down (100m):

o   100m, cooldown

Tips for Advanced Swimmers:

1.    Rock Salty Johnson’s UPF +50, chlorine-resistant swimwear for intense pool sessions.

2.    Perfect Your Stroke Timing

o   In breaststroke and butterfly, synchronize your pull, kick, and breath for smooth flow. For breaststroke, glide briefly after each stroke; for butterfly, time your second kick with the arm pull.

o   Drill: Swim 4x25m breaststroke or butterfly, counting strokes to minimize per length (aim for 8-12 strokes per 25m).

3.    Improve Your Backstroke Rotation

o   Rotate your shoulders and hips in backstroke to engage core muscles and increase power. Keep your head still, looking up, to maintain alignment.

o   Drill: Swim 4x50m backstroke with a focus on shoulder rotation, pausing briefly at each arm entry, with 15s rest.

4.    Use Your Core for Stability

o   Engage your core in all strokes to stabilize your body and reduce drag. A strong core prevents fishtailing (side-to-side wobbling) in freestyle and butterfly.

o   Dryland Exercise: Plank for 3x60s daily to build core strength.

5.    Practice Efficient Turns

o   Master flip turns (freestyle/backstroke) by tucking tight, pushing off on your back, and streamlining. For breaststroke/butterfly, practice open turns with a quick breath and strong push-off.

o   Drill: Perform 10 flip turns per session, focusing on tucking and streamlining, with 20s rest between turns.