Following a structured and progressive training plan that incorporates fitness and technique work is the best way to improve your event-day performance. As a prerequisite, I would suggest you can swim front crawl for at least 10 minutes continuously. A training section is usually split into the following parts:
WARM UP – the ‘warm up’ literally helps warm up the body and mind for the hard work to come. Start slowly and focus on good technique.
SUBSET – this might consist of ‘drills’ (swimming exercises that help you improve your technique), some work on strokes other than front crawl to add variety to your training or exercises to increase your heart rate prior to the main set. Make this optional if you ind the full set too hard initially.