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Advanced Intermediate Swim Training
Day 015 - Breaststroke drill and aerobic freestyle set.
600 warm-up, 300 drill, 2000 swim, 600 swim. Total = 3500 yards/meters 
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TODAY WE WILL START WITH A BASIC BREASTSTROKE/BUTTERFLY DRILL, FOLLOWED BY A FREESTYLE SET WITH SOME SHORT BREASTSTROKE SWIMS.
600 warm-up: first 300 mix-up strokes, second 300 choose three 25 yd./m segments to sprint your choice of strokes.
Today's Drill: Breaststroke/butterfly tipping drill
This drill is intended to increase the amount of body movement in your breaststroke and butterfly. While in freestyle and backstroke we concentrated on rolling the body from side to side, in breaststroke and butterfly the axis of rotation is front to back-think of the body as tipping forward and back, like a teeter-totter.
Push off the wall on your front, with a light flutter kick to keep your legs afloat, and your arms relaxed at your sides. (Your back should be flat, and your head should be kept in line with your spine throughout this drill.) From this flat position, press your head and chest toward the bottom of the pool as a single unit (do not bend at the neck). As your head and chest press, your hips should rise until the back of your suit breaks the surface of the water. Release this pressure, and your head and chest will rise, while your hips sink. This is the natural motion that we will emphasize in breaststroke and butterfly swimming. Exaggerate the motion when you swim this drill, so that it will come naturally when you swim.
Swim 100 yds./m of this drill (keep it slow!), then swim 200 meters of breaststroke, emphasizing the same rise and fall of the hips.
Swim 5 x 400 freestyle, with three 50s breaststroke within each 400. Flip turn at the beginning and end of each 50 breaststroke, and do two pulldowns off each wall when you swim breaststroke. Swim the freestyle at an aerobic effort. Take 20-30 seconds rest between 400s.
Swim 12 x 50. Sprint the first 15 of each 50 breaststroke. Exaggerate hip movement on the sprints. The remaining 35 can be swum freestyle or backstroke. Rest 30 seconds between 50s.
Total: 3500 yds./m
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