Intermediate Swim Series (1,200m per Session) – Endurance Mix

SJ SWIM SERIES: Session 9: Endurance Mix

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: Longer distance interval session, get the heart rate up and keep it up, get comfortable being uncomfortable. Swimming is meant to be fun, so have a great time in your SJ Swimwear.

Session 9: Endurance Mix

·       Warm-Up (300m):

o   2 x 100m Freestyle, easy pace (30s rest);

o   2 x 50m Backstroke, easy pace (30s rest).

·       Drill Set (200m):

o    4 x 50m Freestyle, catch-up drill, moderate pace (1m 30s)

·       Main Set (600m):

o   3 x 200m Freestyle, moderate pace (45s rest).

·       Cool-Down (100m):

o   2 x 25m Backstroke,

o   2 x 25m Freestyle, easy pace (30s rest).

Tips for Intermediate:

·       Wear Salty Johnson’s UPF +50 swimwear for sun protection during outdoor pool sessions.

• Find your motivation: Set realistic goals and celebrate your progress to stay motivated. 
• Streamline Your Stroke: Work on maintaining a streamlined position in the water (which wetsuits help with a lot). Keep your body horizontal and your legs close together to reduce drag - you don't need to do a big kick
• High Elbow Recovery: Practice a high elbow recovery to keep your stroke efficient and reduce the risk of shoulder injuries
• Breathing: Bilateral breathing (breathing on both sides) helps you maintain a balanced stroke and allows you to adapt to changing conditions, such as waves or sunlight. Don't stress if you can't do this though.