I've heard this progressive plan helps from Ruth Kazez http://ruthkazez.com/ZeroTo1mile.html
or these from British Gas http://swimbritain.co.uk/preparation/tr ... programmes.
These should get you up to the distances required in no time
When using the technique, I find that my lead arm tends to follow the downward nod of the head - and that accelerates what is supposed to be a gentle down-sweep to a catch! That doesn't worry me, 'cos I use a more continuous arm action anyway - and am not going at a leisurely pace - just a quick snatch of air and get the head back to neutral pronto, in time for the next quick head nod down etc. I also use it at a slower pace when practising 3 arm stroke bilateral breathing - 'cos neck problems sometimes make inhaling on my "less happy" side a bit "iffy" - so pushing the head down results in the later buoyancy "bounce" making inhalation easier.
When using the "trick" trying to go fast, I always fervently hope that no other pool swimmer strays across my path - there is very little time to observe what is ahead until I hit the pool end wall (no flip turns for me) - in between snatching a breath and getting the head back to the front, ready for the next head nod downwards. Think you will notice a bit of body undulation when doing it - which IMO can be beneficial to movement (e.g as in the head nod downwards used by some fly stroke swimmers, to initiate a gradual upward "curl" of the back, bringing the hips up close to the surface as part of their major kick upbeat)!
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