Swim Class 1, its totally different training

For the last 6 months, i would swim a mile (64 laps) and then get out of the pool. Now, the coach has changed the way i train to make my swimming a little more efficient.

Warm up 8 laps. Breathe every 4 strokes. Trust me this is not easy in the beginning. You feel oxygen depleted very fast.

Kicking: 4 laps kicking with hands completely outstretched and clasped together. You need to stretch the arms as far out as possible. This makes you aero dynamic. Kick hard 20 times and then come up and breathe. When you put your head underwater, breathe slowly out. Don't make the mistake of doing heavy blowing out underwater. This exercise teaches you on using your legs more efficiently and swimming with less oxygen. Coach says that this helps in running also as you use your oxygen more efficiently.

Kicking hard and exaggerated slow hand stroke: 4 to 8 laps. Kick very hard and move your arms very slowly forward and stretch to the max to make the stroke efficient.

Paddle : Use your paddle for 4 laps by 2 sets with a break.. Start first lap slow and end fast. This will teach you how to swim faster and be more aero dynamic.

Pull Buoy: 8 laps. Gets to focus on upper body movement.

Paddle + Pull Buoy: 8 laps.

Zoomers: 6 to 8 laps. Breathe every 6 to 8 strokes as your speed is very fast.

8 by 25 meters sprint intervals: Go all out. Take a break of 20 seconds between sets. It takes me about 20 to 22 seconds on average to do a lap. Start kicking underwater as you kick off to get speed. Breathe every 6 to 8 strokes and kick and pull all out.

16 laps cool down.

Overal swim was about 2.2 k.