1
) Swim 1000m with as many breaks as you need. Do this two or three times a week for a week, or a week and a half.
2
) Swim 1200-1500m, but five times do 4 laps
(100m
) straight. Do this two or three times a week for a week.
3
) Week 3, do 6x150m as a 'set' in your workouts. Add a 250m or 300m straight swimming on a different day.
Take 4 days off and do light swimming.
4
) You should probably be able to do 1000m, but just to be sure, swim 12x75m with 15 seconds rest as a 'set' this week. Try doing 4x200m as another set.
5
) The next week, try for 1000m. Make the first half as easy as possible, then the second half is your challenge. If you can't do 1000m, finish the rest with a pull-buoy
(the foam thing you put between your legs
).
Yesterday I did my first 1000m after being out of the water for 2 years. It's a really tough thing to do. It takes arm strength, core strength and PRACTICE. Take it easy and conserve your energy, and you will succeed.
EDIT: I just re-read your post. If you want exercises to do this, NEGATIVE SPLITTING IS YOUR FRIEND! It helps you learn to control your distance swimming ability. Do some repeats, say 150m, where the second half is faster than your first half. I like to do 150m repeats where the first one is negative split by 2 seconds, the next one is by 4 seconds, and the next one is by 6 seconds.
Edited by So Fresh So Clean 2009-12-19 4:43 PM