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Advanced Intermediate Swim Training
Day 023 - Butterfly drill and hard kicking and pulling
600 warm-up, 800 swim/kick set, 200 easy, 800 swim/pull set, 300 drill, 800 swim, 100 warm-down. Total = 3600 yards/meters 
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TODAY YOU WILL LEARN A NEW BUTTERFLY DRILL.
600 warm-up, mix strokes
Main Set #1:
Swim 4 x 50 free, sprinting the first 15 yds./m, with 15 sec. between 50s
Kick 3 x 100, descending 1-3, with 20 sec. between 100s
Kick 1 x 300 all-out, your choice
Swim an easy 200
Main Set #2:
Swim 4 x 50 free, sprinting the first 15 yds./m, with 15 sec.between 50s
Pull 3 x 100, descend 1-3, with 20 sec. between 100s
Pull 1 x 300 all-out, your choice
Today's Drill:
Butterfly drill with one arm
This drill is an extension of yesterday's drill, the butterfly/breaststroke tipping drill. 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.
Now add a level of complexity: as you release the pressure in front with your chest and head (and your hips fall), roll slightly onto your left side and recover your right arm directly over your head. At the same moment your right hand enters the water, press down and forward with your chest and head. Your right arm and your entire upper body act as a single unit in this press down and forward (your left arm remains by your side). Now pull your right arm under you, just as you begin to release this downward pressure. As your right hand finishes its pull, fling it outward-this motion will provide the momentum to begin the recovery again.
Swim a 200 of this drill, alternating 50s using the right arm and left arm.
Swim 8 x 100 free, aerobic effort, with 10 sec. between 100s.
100 warm-down
Total = 3600 yds./m
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