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Advanced Intermediate Swim Training
Day 004 - Hard kicking with aerobic freestyle.
900 warm-up, 900 kick, 200 easy, 400 drill, 750 swim, 100 warm-down. Total = 3250 yards/meters 
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TODAY'S WORKOUT WILL INCLUDE A LEG BLAST, AND A LONG EASY FREESTYLE SET
300 Swim, 300 Kick, 300 Pull warm-up
6 x 150 kick
Take 20-30 seconds rest between each 150. Mix up strokes on the kicking; do some with and some without a kickboard, or use fins. Make sure that you descend the 150s (each is faster than the previous). The last 150 should be an all-out effort.
200 easy
Today's Drill:
Freestyle With Fingertip Drag.
Swim down the pool, concentrating on good hip and shoulder roll. Begin to drag your fingertips along the surface of the water during your recovery. From your elbow to your fingertips, your arm should be completely relaxed. Think of your hand dangling from your elbow during this drill. Also, be aware of the feeling in the shoulder of your recovering arm: if your body is rotating far enough, this recovery position will feel very natural. If you are not rotating enough however, you may feel like it is taking effort to pull the elbow behind the shoulder. This drill will help teach you good body roll, and encourages you to keep your recovery close to your center of mass, which will keep your stroke along a straight line and prevent your body from snaking through the water.
Swim 200 meters of this drill, then swim 200 freestyle focusing on relaxing the forearm on the recovery and maintaining a good body roll.
Aerobic freestyle set:
250 freestyle, 200 freestyle, 150 freestyle, 100 freestyle, 50 freestyle
Take 30 seconds rest between swims. During the first 10 seconds of your rest, count your pulse for ten seconds. Maintain an effort that keeps your 10 second pulse between 21 and 23.
100 warm-down
Total: 3250 yards/meters
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