Exercise # 1:
While each of the 4 strokes may not be your favorites, it’s great to practice them to enhance your swimming strategy. In case a specific stroke is troublesome for you, concentrate on the specifics of the stroke while you swim.
Distance: 1600 yards
200 yards crawl stroke warmup (rest :30 between 100s)
4 x 100 yards IM in turn around request, resting :30 (swim the IM in turn around request, free-form, breaststroke, backstroke and butterfly)
4 x 50 butterfly, resting :15 (keep the time predictable on every 50)
4 x 50 backstroke, resting :15 (keep the time predictable on every 50)
4 x 50 breaststroke, resting :15 (keep the time predictable on every 50)
2 x 100 yards IM exchanging sprints, rest :30
200 yards cool down utilize all strokes (swim gradually and unwind)
Exercise # 2:
This workout focuses on crawl stroke and breast stroke. You will practice both pulls and kicks for each stroke, then swim the strokes with a focus on timing. Concentrate on your technique while you are swimming, don’t just daydream and go through the motions. By thinking about your technique on the swim drills, good form will become automatic for you.
Distance: 1800 yards
400 yards warmup blended strokes (substituting crawl and breast stroke each 50 yards)
200 yards slither stroke exchanging lengths of pulling and kicking (interchange 25 yards pulling with lower legs crossed, with 25 yards kicking with hands extended before you)
8 x 50 yards creep, on 1:00 (number 3 kicks for each arm stroke)
200 yards breaststroke rotating lengths of pulling and kicking (substitute 25 yards pulling with lower legs crossed, with 25 yards kicking with hands extended before you)
8 x 50 yards breaststroke, on 1:30 (concentrate on timing of draw, kick and coast)
4 x 25 creep windsprints, resting :30 between (swim length of pool on 1 relax)
4 x 25 submerged breaststroke windsprints, resting :30 between (swim length of pool submerged without surfacing for oxygen, doing breaststroke or a frogkick stroke)
400 yards warmdown blended strokes (rotating lengths of breast and crawl strokes)