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» Advanced Intermediate Swim Training
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Day 001 - Freestyle drill and IM set.

400 warm-up, 200 drill, 400 kick, 1400 swim, 800 pull, 100 drill, 100 warm-down. Total=3400 meters/yards        Training via ActiveMail

TODAY'S WORKOUT BEGINS WITH A BASIC FREESTYLE DRILL, WHICH WE WILL BUILD UPON FOR THE NEXT WEEK. THE MAIN SET IS INDIVIDUAL MEDLEY (IM).

Warm-Up: 400 Swim
Today's Drill: Freestyle Rotation Drill
200 meters/yards
Lie flat on the surface of the water with your arms at your sides, using a light flutter kick to keep your feet afloat. As you kick down the pool, rotate your body from side to side, keeping your head still. Focus on rotating your hips and your shoulders together: your entire body should rotate as a unit, so that there is no twisting motion between the hips and shoulders. This drill will make your freestyle more efficient by eliminating resistance, because your profile is narrower from the side than it is from the front (at least we hope so; and if not, then after a few months of doing these workouts it will be!). The water sees this narrower profile when you swim with good body rotation, moving you faster through it.

400 Kick, with or without a board, mixing strokes

Main Set: Choose an interval that will give you 10-15 seconds between repetitions, with 30 seconds rest between rounds. Incorporate your learning from the drill into this set, focusing on rotating your body from side to side.

4 rounds of: 200-50 Free, 50 Back, 50 Breast, 50 Free
plus 100 freestyle, breathe once every five strokes
plus 50 backstroke recovery
On Round One, sprint the last 50 of the 200. On round two, sprint the last 100. On round three, sprint the last 150. On round four, sprint the entire 200.

Pulling Set: Using a buoy and paddles, pull this set while concentrating on maintaining hip rotation.
4 rounds of: 4 x 50 with five seconds rest between. On #1 of each round, sprint the first 25. On #2 of each round, sprint the second 25. On #3 of each round, swim easy. Sprint #4.
100 Drill
100 Warm-Down

Total: 3400 yards/meters