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Advanced Intermediate Swim Training
Day 008 - Backstroke drill and aerobic freestyle set.
800 warm-up, 300 drill, 1200 swim, 800 swim, 400 warm-down. Total = 3500 yards/meters 
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TODAY WE WILL START WITH A BACKSTROKE DRILL, FOLLOWED BY AN AEROBIC FREESTYLE/BACKSTROKE SET.
400 swim, 400 kick warm-up
Today's Drill:
Backstroke Balance Drill
Push off the wall on your back, with your hands at your sides, kicking with a light flutter kick to keep your legs afloat. Press with your shoulders and the back of your head down into the water, noticing that when you do so, your hips rise in the water. Likewise, when you release this pressure, notice that your upper body rises and your hips sink. Find an amount of pressure which leaves your body position flat along the surface of the water. Keep your head in line with your body; do not press too far back with the head. Kick 100 yards/meters of this drill, playing with adding and releasing downward pressure at the head and shoulders. Then swim 200 backstroke, maintaining the same downward pressure-make sure your hips don't sink!
100 drill, 200 swim
4 x 300; #1 300 freestyle, #2 200 freestyle/100 backstroke, #3 100 freestyle/200 backstroke; #4 300 backstroke. Take 20 seconds rest between these aerobic 300s.
16 x 50; Four rounds of four 50s, with the first three easy and the fourth hard backstroke. Descend the four hard backstroke 50s 1-4. Allow 15 seconds rest between the easy 50s, and 30 seconds rest before the hard 50.
400 swim, 50 freestyle/50 backstroke recovery
Total: 3600 yards/meters
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