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Advanced Intermediate Swim Training
Day 009 - Individual medley set and backstroke drill.
600 warm-up, 1000 swim, 400 drill, 600 kick, 800 swim, 200 warm-down. Total = 3600 yards/meters 
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TODAY WE WILL START WITH AN IM SET, THEN A NEW BACKSTROKE DRILL AND SOME BUTTERFLY SPRINTS.
600 warm-up; 50 free/50 back
Main Set:
8 x 50 freestyle
6 x 50 backstroke
4 x 50 breaststroke
2 x 50 butterfly
Take 15-20 seconds rest between each 100. Make each odd numbered 100 easy, working on stroke, and push yourself on each even 100.
Today's drill: Backstroke Rolling 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. Now add a level of complexity: once you have found this flat position, begin to roll your hips and shoulders as a single unit from side to side, such that you are never flat on your back for more than a split-second. Your backstroke swimming should be like this as well-the less time you spend on your back, ironically, the faster your backstroke will be!
Swim this drill for 200 yards/meters, then swim 200 full stroke backstroke, concentrating on rolling the hips and shoulders.
Kick: 600 yards/meters (your choice of stroke), choosing six 25-yard segments to sprint.
Swim four sets of 4 x 50 with 20 seconds rest between 50s. On #1 of each round, sprint the first 25; on #2 of each round, sprint the second 25; #3 is easy; #4 is SPRINT. Try to descend the four sprint 50s 1-4.
200 warm-down
Total: 3600 yards/meters
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