8 Week Intermediate Swim Program: Sprint, IM, Endurance Workouts in Salty Johnson Swimwear
Welcome to our 8 week intermediate swim program, sponsored by Salty Johnson sustainable swimwear! For confident swimmers, this plan advances from ~1km to 1.5km nonstop, sharpening freestyle and IM, all in gear from www.saltyjohnson.com.au. Train 3 times a week in a 25m pool with a kickboard and pull buoy. Men, our briefs are your performance partners; women, dive into one-pieces that blend style and sustainability. Our recycled fabric is so versatile, it's like the Swiss Army knife of swimwear, minus the corkscrew for post-swim celebrations!
Week 1: Building Base
Establish a solid foundation with balanced sets. Focus on pacing and stroke refinement, elevated by Salty Johnson's coastal prints that make base building feel like a beach vacay.
Session 1: Sprint (1,000m, ~45 min)
Introduction: Start with sprints to boost power and controlled speed.
- Warm-up: 200m freestyle, 100m kick.
- Main Set: 10x50m freestyle (fast), 30s rest; 4x50m easy.
- Cool-down: 100m easy choice.
Technique: Explosive push-offs, quick arm turnover.
Tips: Recover fully, use pull buoy for form.
Motivation: Speed builds confidence, unleash it!
Session 2: Mixed Strokes/IM (1,000m, ~45 min)
Introduction: Work all four strokes for versatility and IM transitions.
- Warm-up: 200m (100m free/50m back/50m breast).
- Main Set: 4x100m IM, 30s rest; 4x50m (25m fly/25m back), 30s rest.
- Cool-down: 100m easy freestyle.
Technique: Fly, dolphin kick rhythm; backstroke, even shoulder rotation.
Tips: Use fins for fly; focus on one stroke if needed.
Motivation: IM is your challenge, conquer it!
Session 3: Endurance (1,000m, ~45 min)
Introduction: Build stamina with longer freestyle sets and steady pacing.
- Warm-up: 200m freestyle, 100m kick.
- Main Set: 4x150m freestyle, 30s rest; 2x100m freestyle, 20s rest.
- Cool-down: 100m easy swim.
Technique: High elbow catch; glide after pulls.
Tips: Count strokes for efficiency.
Motivation: Endurance is your base, build it strong!
Salty Johnson Spotlight: Building base? Salty Johnson's men's briefs are like a secret weapon, snug, sustainable, and zero drag for those power sprints! Women, our one-pieces keep everything in place during IM flips. Shop www.saltyjohnson.com.au/collections/sustainable-mens-swim-briefs for him or www.saltyjohnson.com.au/collections/sustainable-womens-one-piece-swimsuits for her. Our gear's recycled from ocean plastic, so you're basically swimming in recycled adventures, talk about a "salty" origin story!