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and 2 drills from a swimfag.
BASIC SWIMMING DRILL
1. 5 minute "dry" warmup (take good care of your shoulders!), some basic stretching etc.
2. 200 meters wet warmup - whatever style you like, do it slowly but very precisely, reach with your hands as far as you can etc, try to swim your lengths using as few strokes as you can.
3. 400 meters of technique refreshment. This usually consists of 4x100m drills, each 100m for one style (freestyle, breaststroke, backstroke, butterfly). Utilize pull buoys and floats. Rest at most 20s between 100m's.
Rest 2 minutes after you're done.
4. 1000m core. This could consist of any kind of sets, but you should follow something like that: 5x200m, rest 40s after the first 200m, then 30s after the second, then 20s, finally just 10s. Try to regulate your breath and speed, you can try measuring your pulse - don't go over 140!
Rest 2 minutes after that.
5. Finally its warmdown, swim 200m slowly with your favourite style.
SKIPS (Swim, kick, individual medley, pool and swim)
Do each part for 200m.
Swim: Depending on what you want to train you can mix up the strokes ie 50m freestyle the 50m breastroke for 200m
Kick: 200m of kicking using a kick board comprised of the same strokes from the previous swim.
Individual medley: Self explanatory really, do a 200m medley.
Pool: 200m of swimming in the selected strokes whilst using a pool bouy between the thighs.
Swim: Lastly another 200m swim exactly the same as the first one.
Afterwards you can do some set like 12 x 25m sprints, 6 x 50m sprints (200-300m).
RUNNING BASICS
Run 30-50km/week.
Run 100-200-400-800m intervals.
Time a mile a week.
