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Advanced Intermediate Swim Training
Day 012 - Drill work and recovery freestyle.
400 warm-up, 400 drill, 1600 swim, 200 warm-down. Total = 2600 yards/meters 
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TODAY WE WILL FINISH THE WEEK WITH A RECAP OF THE WEEK'S DRILLS AND FREESTYLE RECOVERY SWIMMING.
400 swim, warm-up
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 that leaves your body position flat along the surface of the water. 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. Now add a level of complexity to this drill. As your right shoulder lifts out of the water, recover your straight arm from your side until it enters the water directly in front of your head. As your right hand enters the water, rotate your hip and shoulder toward that side, until you are lying almost completely on your right side. Now begin the backstroke pull with your right hand. As your hand finishes the pull, aggressively rotate your hips and shoulders until you are almost completely on your left side. Now you are back in the position you started at. Repeat this drill as you move down the pool, remaining conscious of your dramatic hip roll with each arm pull.
Mix up these drills for a total of 200 yards/meters, then swim a 200 straight backstroke.
Swim 100, 200, 300, 400, 300, 200, 100 freestyle, with 15 seconds rest between swims. Take your 10-second pulse between repetitions, and try to keep it between 21 and 23 beats (aerobic).
200 warm-down
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