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Advanced Intermediate Swim Training
Day 030 - Overdistance freestyle and freestyle drill.
3200 warm-up/swim, 100 easy, 400 drill, 300 swim, 100 warm-down. Total = 4100 yards/meters 
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TODAY YOU WILL BREAK 4000 YARDS/METERS, MOSTLY FREESTYLE. I WILL ALSO TEACH YOU A FREESTYLE DRILL.
1000 free, warm-up to moderate effort
100 backstroke, dolphin kick at least 5 yds. underwater off each wall
800 free, moderate to hard effort
100 breaststroke, with double pulldowns off each wall
600 free, hard
100 backstroke, sprint 5 yds. in and out of each wall
400 free, all-out
100 breaststroke, with double pulldowns off each wall
Rest 60 sec. after each freestyle swim, and 30 sec. after each 100 of back or breast
100 easy
Today's Drill:
Hip Rotation with One Arm
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.
Now do the following: as your right hip and shoulder come out of the water on your rotation, recover your right hand forward to begin the stroke. Lead the recovery with your right elbow, and allow your forearm and hand to relax completely during this motion. As your hand enters the water, begin your rotation onto the right side, so that your right arm, shoulder and hip are underwater. Stretch your right hand straight in front of you, then pull under your body with your right hand. As you begin this pull, aggressively rotate your hips back to your left side. Now you can start another cycle.
Swim 200 yds./m of this drill, alternating pool lengths pulling with the right arm and left arm.
200 yds./m free. Focus on rotating completely to each side and relaxing the forearm on the recovery.
12 x 25, odd no-breath free (or minimal number of breaths), even butterfly with at least 4 kicks before the breakout. Take 20 seconds rest between 50s.
100 warm-down
Total = 4100 yds./m
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