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Advanced Intermediate Swim Training
Day 029 - Freestyle drill, freestyle set, vertical kicking.
800 warm-up, 200 drill, 1200 swim, 200 easy, 15 minutes vertical kicking, 300 swim, 100 warm-down. Total = 2800 yards/meters 
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TODAY'S WORKOUT WILL START WITH A FREESTYLE DRILL, FOLLOWED BY A HARD FREESTYLE SWIMMING SET AND VERTICAL KICKING.
400 swim, 200 kick, 200 pull warm-up
Today's Drill
Freestyle Rotation Drill
200 meters/yards
Lie flat on the surface of the water with your arms at your sides, using a light flutter kick to keep your feet afloat. As you kick down the pool, rotate your body from side to side, keeping your head still. Focus on rotating your hips and your shoulders together: your entire body should rotate as a unit, so that there is no twisting motion between the hips and shoulders. This drill will make your freestyle more efficient by eliminating resistance, because your profile is narrower from the side than it is from the front (at least we hope so; and if not, then after a few months of doing these workouts it will be!). The water sees this narrower profile when you swim with good body rotation, moving you faster through it.
Swim 12 x 100 freestyle, choosing an interval that will allow you approximately 20 seconds of rest after the first three 100s, then dropping that interval by five seconds after each successive three 100s. Hold the last three 100s at the best average you can.
200 easy swim
Vertical kicking: find a deep enough area of the pool that your feet will not hit the bottom. With your body in a vertical position, kick freestyle in place for 50 seconds, then take 10 seconds rest. Repeat this for five minutes. Now kick five rounds of 40 seconds on and 20 seconds off. And finally, five minutes of 30 seconds on and 30 seconds off. As you get more rest, make the kicking harder (the 30 on/30 off should be a sprint!). If your pool is not deep enough for you to do this, kick 9 x 100, with the last 75 hard on #1-3, the last 50 hard on #4-6, and the last 25 SPRINT on #7-9.
12 x 25, three of each stroke, sprint. Take 20 seconds rest between 25s.
100 warm-down
Total = 2800 yards/meters
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