Week 3 Intermediate Swim: Increase Volume

Week 3 of the 8-week intermediate swim program boosts volume to 1.2km. Sprint, IM, and endurance workouts with Salty Johnson one-pieces and briefs from www.saltyjohnson.com.au.

Week 2: Technique Refinement

Week 2 Intermediate Swim, Refine Technique: Week 2 of the 8-week intermediate swim program refines freestyle and IM with 1.1km sessions. Get Salty Johnson One-piece and Briefs from www.saltyjohnson.com.au for sustainable style.

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!

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.

SJ SWIM SERIES: Session 8: Sprint Challenge

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: Smash those 10x50s main set, really aim to hit every 50 under 40 seconds, get that heart rate right up and be comfortable being uncomfortable

Intermediate Swim Series (1,200m per Session) – IM Focus

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: Smash those 100 free, build through 100s and finish with effort.

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

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

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: Smash those 100 free, build through 100s and finish with effort.

Intermediate Swim Series (1,200m per Session)

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: Great mixed session focusing on both Freestyle and Medley, smash the main set.

Session 3: Speed Focus

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: Make sure you absolutely smash the main set of 8x50m, this will test your speed and endurance.

Intermediate Swim Series (1,200m per Session)

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: Build stamina and versatility over 10 sessions, ideal for pool and Ocean Swimmers. This sessions focuses on technique.

Intermediate Swim Series – Session 1 (1.2km)

Target Audience: Swimmers with basic skills looking to improve endurance, technique, and speed.
Total Distance: 1,200m
Duration: ~45–50 minutes
Equipment: Salty Johnson chlorine-resistant swim briefs or board shorts, goggles, pull buoy, optional fins.
Goal: Build stamina and confidence for longer swims, perfect for pool users or retail customers.