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Advanced Intermediate Swim Training
Day 003 - Freestyle drill and aerobic freestyle set.
600 warm-up, 200 drill/swim, 2000 yd/m main set, 800 pull, 200 warm-down. Total=3800 yards/meters 
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TODAY'S WORKOUT INCLUDES A NEW FREESTYLE DRILL AND AN AEROBIC FREESTYLE SET.
I recommend keeping a journal of all your workouts so that you can track your improvement. I have kept journals since before the '96 Olympic Games, and still look back on my workout times to see how much I have improved since then. This is a great way to build confidence as you approach a big competition!
Warm-up: 200 swim, 200 kick, 200 pull
Today's Drill:
Freestyle Breathing Every Stroke
This drill is excellent for increasing hip and shoulder rotation while swimming freestyle. Breathe on every stroke, to both sides, and focus on rotating your head and shoulders together while you rotate your hips. Now swim a short distance without breathing and continue this hip and shoulder rotation. If it feels exaggerated, it's probably just enough!
Swim 200 yards/meters, alternating between breathing every stroke for a short distance, and holding your breath for a short distance. (We don't need you hyperventilating and passing out).
Main Set:
For each set of two swims, swim the first at moderate aerobic pace (working on your body rotation), and the second hard while maintaining good technique. Take 30 seconds rest between sets of two.
2 x 400 freestyle, 30 seconds rest between
2 x 300 freestyle, 25 seconds rest between
2 x 200 freestyle, 20 seconds rest between
2 x 100 freestyle, 15 seconds rest between
Pulling Set-with paddles and pull buoy:
16 x 50 freestyle on fastest interval possible (less than 5 seconds)
200 warm-down
Total: 3800 yards/meters
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