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Anonymous
The swimmers body comes from doing months of swimming workouts that typically range between 2000-3000+ yards 3-4 times per week. If you have crappy form, you're going to burn out quick (100 yds and you're spent) and/or hurt yourself with a repetitive motion injury.
Therfore: take lessons, and ask your instructor for some premade workouts that incorporate both form drills and intervals. Your instructor can help you correct problems that you don't even see, the drills develop good habits for going the distance, and the intervals will build fast-twitch muscles and give you a sense of accomplishment. And if you want to be all high intensity (HIIT), take fewer breaths per lap, or more strokes per breath. Things start feeling intense quick when you feel like you're suffocating.
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