• Every session must contain some component of strokework.  (As you improve this can be part of a warm-up or recovery swim.)

• Any length swam with poor technique is wasted length.

• Make the most of your streamlined push-off at the start of every length.

• Be aware of your expected stroke count and check it occasionally during sets.

• If you are comfortable with using them you can utilise extra training equipment such as kick boards, pull buoys, fins and paddles.*

• Split up the majority of your training sessions so that you are not just repeatedly plodding through your race distance.

• For most swimmers it does not matter whether you breathe bilateral or unilateral (1 side or both sides), what is important is that it is comfortable for you.

• However, it is useful to occasionally practise different breathing patterns.  This could allow you more flexibility during open water swims.

• Until you have developed an efficient swimming stroke don't make things more difficult by wearing board/drag shorts.

• Occasionally incorporate the odd speed set into your program.

* I would suggest only using fins as part of a drill set but a pull buoy could be used as an aid during a main set.