Week 3: Volume Increase

Ramp up distance for endurance. Focus on consistent effort, Salty Johnson's UPF protection lets you volume-up without the sunburn side-eye.

Session 1: Sprint (1,200m, ~50 min)

Introduction: Longer sprints test speed endurance.

• Warm-up: 200m freestyle, 100m choice.
• Main Set: 10x50m fast freestyle, 30s rest; 6x50m easy.
• Cool-down: 100m easy kick.

Technique: Underwater dolphin kicks; strong finishes.

Tips: Warm up thoroughly for max effort.

Motivation: Sprints sharpen your edge, own it!

Session 2: Mixed Strokes/IM (1,200m, ~50 min)

Introduction: Full IM sets to enhance pacing and transitions.

• Warm-up: 200m (100m free/50m back/50m breast).
• Main Set: 3x150m IM, 35s rest; 4x50m (25m back/25m free), 25s rest.
• Cool-down: 100m easy freestyle.
• Technique: Back, thumb-up/pinky-down recovery; fly, hip-driven kicks.
• Tips: Break IM into single strokes if needed.
• Motivation: IM is your puzzle, solve it!

Session 3: Endurance (1,200m, ~50 min)

Introduction: Continuous swims build stamina with steady pacing.

• Warm-up: 200m freestyle, 100m kick.
• Main Set: 2x300m freestyle, 40s rest; 2x100m freestyle, 20s rest.
• Cool-down: 100m easy swim.

Technique: Catch-up drill for arm timing.

Tips: Track stroke count for consistency.

Motivation: You’re building a swimmer’s heart, stay strong!

Volume increase? Salty Johnson's one-pieces for women and briefs for men handle the load, lightweight yet supportive, like a salty cheer squad. Shop www.saltyjohnson.com.au/collections/sustainable-womens-one-piece-swimsuits for her or www.saltyjohnson.com.au/collections/sustainable-mens-swim-briefs for him.

Our suits are so volume-tolerant, they'll expand with your endurance gains,unlike your ego after Week 3!