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!
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