Ernest Training Program!

Very very simple stuffs. 30mins of swim only.

Warm up:
4 laps of freestyle swim.
Focus on stretching from finger tips to toes on 1st and 2nd lap.
Focus on Body rotation from side to side (belly button and chest face one wall to another) on 3rd and 4th lap.

2 laps of fs kick only.
Focus on keeping the body stretched out from fingertip to toes at ALL TIMES.

Main set:
10 x Alternate laps of Right arm pull only & Left arm pull only.
Breathing on every 3rd stroke.
I.E: Go on right arm only, come back on left arm only pulls. Every 1st and 2nd pull don't breathe, 3rd then breathe.
When you are not breathing, look at the arm and make sure the following:
1) Early catch in front of forehead
2) Pulling all the way til your palm and forearm is past your hips before you start exiting the water.
If you can't breathe on the left hand side, it means you're not rotating your body enough. Focus on turning the belly button to face the wall, not your head out of water to catch a breathe.

6 x Normal FS Swim
3 strokes 1 breathe, focus on the same thing as the one arm pull above, except this time you put it into a whole stroke swim.

Cool down:
2 laps of Breast stroke swim.
Timing:
1) Pull & Breathe fast,
2) Head Down FIRST,
3) Kick hard while straightening arms,
4) Glide for 3 seconds with arms out stretched
5) Start the next pull at (1) again.

Take note I used the word Lap, not meters. So find any pool with any length and just do those repeats without concern for the distance swam (unless you're doing at the Marina Sands' Endless pool la.)... Main thing is you're thinking about some parts to improve on whenever you do a lap.

Be safe bro! See you the week after!

Enjoy,
KK