workout strategy

Question
first of all, thanks for your care.more "Strength" is what i'm seeking in swimming.

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Followup To
Question -
Dear george,
I'm a 24 year old boy with a fit body(a little thin for my height), almost good at swimming, but I wanna start practicing regularly (3-4 days a week) for getting to a better shape.
I'd like a workout schedule for two and a half hours of non-stop swimming practice.
Please amso mention if there's any food supplement necessary during the period I wanna practice.
I also play tennis twice a week and go mountain climbing at least once a week.
thanks in advance,
Shervin
Answer -
Shervin
First of all, there really isn't a food supplement you need to take as long as you are eating well-balanced meals.  With all the other activities you are doing, I am curious as to what you are training with swimming for(cardio-vascular, flexibility, strength or something else)?  I would like to design a couple of workouts for you as examples, but I need to know what you are looking to acheive.
Please let me know and I will get them to you.
George

Answer
Shervin-
The best way to develop strength through swimming is by increasing the distance that you train over time.  
You also need to separate the strokes you are swimming into their individual components(kicking only/pulling only).  Here is a sample workout that you can vary on the different days you train:
400-1000m. warm-up
1000-2000m. distance base(swim varying distances at a time, 10x100m or 5x200m or longer sets)
300-500m kicking only
300-500m pulling only
500m sprint training(25-50m at full speed)
200m cool down
This is only an example and you can vary it by strokes or distances depending on how you feel.  The most important part is to separate stroke components to stress each muscle group individually.
I hope this helps
George