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Advanced Intermediate Swim Training
Day 005 - Freestyle drill and recovery freestyle.
400 warm-up, 1200 swim, 200 drill, 600 swim, 1200 swim. Total = 3600 yards/meters 
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TODAY'S WORKOUT WILL INCLUDE SOME OF MY FAVORITE STROKE, THE BREASTSTROKE, AND A NEW FREESTYLE DRILL.
400 warm-up
First main set:
4 rounds of 2x50 and 2x100
Each odd length is swum easy freestyle, and each even length is swum breaststroke with a long glide. Concentrate on finding a good streamline with your upper body each time you kick breaststroke. Choose an interval that allows 15-20 seconds rest.
Today's Drill:
Catch-up Freestyle
Swim freestyle, but before hand #1 begins its pull, wait for hand #2 to finish its recovery and touch hand #1. Both hands should be stretched in front of the body before the pull begins. As the pull begins, aggressively rotate the body toward the opposite hip. This drill emphasizes ""front-quadrant"" swimming. Think of your body as the hull of a ship. If both hands are extended in front of your body, your hull is effectively elongated (like a canoe). However, if one hand has already begun its pull while the other is recovering, your center of gravity moves back toward your feet, and your hull length is effectively shortened (like a rowboat). Which boat would you rather be?
4 x 50 drill, 10 seconds rest between
600: 200 IM, 200 kick, 200 IM
Swim this as a straight 600 with the second 200 IM faster than the first.
Second main set:
8 x 150, four freestyle swim, four freestyle pull.
8 x 25 underwater, your favorite stroke: Choose between freestyle kick, butterfly kick, breaststroke kick, breaststroke pulldowns, or whatever else you can think up. The goal is to make it across the pool with as few breaths as possible. Once you can make it across consistently with no breaths, try to cut down the number of breaths on each wall, and increase your effort underwater. I have been doing these for a while, so I limit myself to 2-3 breaths between 25s.
Total: 3800 yards/meters
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