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Advanced Intermediate Swim Training
Day 018 - Breaststroke drill and breaststroke/freestyle set.
600 warm-up, 500 kick, 300 drill, 1000 swim, 1200 pull. Total = 3600 yards/meters 
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TODAY'S WORKOUT WILL INCLUDE A NEW BREASTSTROKE DRILL AND AN AEROBIC BREASTSTROKE/FREESTYLE SET.
600 warm-up, mix strokes
500 straight kick, descending 100s
Today's Drill:
Underwater breaststroke swimming
So far this week, two of the drills we've worked on, the breaststroke sculling drill and the breaststroke wall kicking drill, have both focused on reducing drag during the recovery (of the arms and legs, respectively).
In order to fuse these two drills, I like to swim full-stroke breaststroke underwater. This allows me to feel any ""hitches"" in my breaststroke without the distraction of my interaction with the surface of the water, making it easier to focus on the biofeedback I receive from the water.
Push off the wall and begin swimming breaststroke underwater, focusing on 1) not pulling the elbows back, and 2) keeping the line down the front of the body straight (nearly 180 degrees). Play with this-notice that when you pull your elbows back or your knees under you that you slow down. Also experiment with the other extreme; you'll find that at one extreme you increase resistance, and at the other you lose power. The key is to find middle ground, where you are both powerful and can pass sleekly through the water.
Swim 200 of this drill, coming up for air as often as you need to. Swim 100 breaststroke on the surface, maintaining the efficient stroke you developed on the 200 underwater.
Main set:
Swim two rounds of 150 (100 freestyle, 50 breaststroke), 2 x 100 (50 freestyle/50 breaststroke), and 3 x 50 (breaststroke). Rest 20 seconds between swims.
Pull 12 x 100; 75 freestyle, 25 breaststroke. Keep the freestyle easy to moderate, and swim the breaststroke hard.
Total: 3600 yards/meters
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