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.