How can I improve my swimming technique?

How can I improve in these 2 sports?

• 1. Swimming? I just started swimming like 3 years ago (i was on a team that was only in the winter, so it was like 3 months each year) and my coach said i have really good form/technique. I can swim like a lap pretty fast (i raced a year round swimmer that has been doing it for like 6 years and i we almost tied, but that was just a 25 meter). although, i definitely do not have endurance. swimming as fast as i can, i can only go about 2 laps and then i get super tired. so how can i increase endurance? obviously swimming. but will just nonstop swimming every day actually improve my endurance (and speed for that matter?) or are there certain methods/drills that are specific to improving swim? (this summer i will not be on a team so i am just going to swim on my own. if there is a swim routine that you know of that i can do every day alone, please give it to me!) 2. tennis. I started playing tennis about a year ago, and at the same time as my friend. i took a 2-month break (for swim team) and now she is so much better than me, every time we play a match she beats me. obviously to get better i take lessons, but lately i feel like i have almost gotten worse than i was at the beginning, i SUCK! how can i improve so i can make the fall school team along with my friend? i need to work on mostly serves, but everything of mine needs to be improved. if there is any website, videos, or just any tips you have for me, PLEASE HELP! :) thanks!

• Answer:

  Here's a tennis circuit: Lunges--front, back, side and walking Squats Press ups Tri dips Crunches Double Crunches Twists Add: side shuffles (3-4 shuffles to the left and back; then to the right and back.) Repeat Diagonal and square running/jogging. Choose an area approximating the size of the court you will play on here. Changing directions quickly, efficiently and balanced will help you improve your command of the whole playing surface. It's a real heart-rate booster too!! Cardio: jumping rope, jogging, jumping jacks, squat thrusts (advanced), mountain climbers and burpees. Stretches: (emphasis upper body & abs): total body stretch, standing AND seated side stretch, the sphinx For swimming: To increase leg strength: Use kick board in your hands at arms length in front of you Tincreasese arm strength: Hold kick board between your feet and swim "arms only". Short sprints--go as fast as you can for as far as you can with good form. Land based: Bench press Barbell curls Lat pulldown Hamstring curls Calf raises Upright rows Squats Forward raises Leg extensions Bent forward lateral raises Bent arm pullovers