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Advanced Intermediate Swim Training
Day 019 - Hard freestyle set and breaststroke pulling.
600 warm-up, 1000 swim, 200 easy, 600 pull, 100 easy, 200 drill, 600 kick, 200 warm-down. Total = 3500 yards/meters 
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TODAY WE WILL SWIM A HARD FREESTYLE SET, SOME BREASTSTROKE PULL AND A NEW BREASTSTROKE DRILL.
Warm up: 200 swim, 200 kick, 200 pull
Main Set:
Swim two rounds of 1 x 150, 2 x 100, and 3 x 50 freestyle. The 150 should be swum at an 80% effort, the 100s at 90% effort, and the 50s at 100% effort. Take 15 seconds rest between swims, with an extra minute between the two rounds.
Swim an easy 200
Pull 12 x 50 as three rounds of four; #1-3 of each round are moderate to hard breaststroke pull, #4 of each round is easy freestyle pull.
Swim an easy 100
Today's Drill:
Breaststroke hands with a dolphin kick
Swimming breaststroke with a dolphin (butterfly) kick is excellent for emphasizing the aggressive lunge forward in the stroke. If you have a pair of fins, this is an excellent time to put them on. I swim at least three breaststroke sets per week wearing Zoomers (short fins specially designed for swimmers), because they allow me to train at race speed for extended periods, giving me time to feel and adjust the fine points of my hip movement and breaststroke pull.
Swim 200 yards/meters of breaststroke sculling with a butterfly kick, trying to exaggerate the motion of your hips during the stroke. During your out scull (from the streamlined gliding position to your hands' widest point in the pull), allow your hips to rise by pressing your chest and head down and forward. During your in scull (from your hands' widest point until they begin their recovery), press your hips down and forward, thereby lifting your upper body out of the water to breathe. Make the out scull slow and relaxed, and the in scull and lunge forward forceful and aggressive.
Kick 4 x 150, mixing strokes, with at least 100 of each 150 breaststroke
Warm-down 200
Total: 3500 yards/meters
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