1000 meter swim strength drills
200 Freestyle Warm Up
30 sec rest
100 Kickboard
1 minute rest
200 Push off drills
Push off from the wall - head looking down at pool bottom, back of head almost fully under water, arms outstretched with hands overlapped pointing straight ahead to other side of pool under water - glide as far as you can stretched out and kick far as far as you can, then swim out the lap. Do for 8 pool lengths for 200 meters/yards.
1 minute rest
100 Kickboard
1 minute rest
200 Glide drills
Similar to push off drills, push off from wall and when hand enters water, stretch out that arm as far as you can and glide as long as you can on the side before starting next stroke. It may feel awkward, but it teaches you to get more out of each stroke start in the water. The time extended gliding on one side will be over-exaggerated compared to regular swim stroke.
1 minute rest
100 Kickboard
1 minute rest
100 meter easy freestyle cool down