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Advanced Intermediate Swim Training
Day 031 - Freestyle drill and lactate set.
600 warm-up, 200 drill, 600 swim, 100 easy, 1600 swim, 200 easy. Total = 3300 yards/meters 
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TODAY YOU WILL CONTINUE TO BUILD A PERFECT FREESTYLE WITH ANOTHER DRILL, THEN YOU WILL SWIM ONE OF MY FAVORITE SETS...A LACTATE SET (SOUNDS SINISTER, DOESN'T IT?).
600 warm-up, alternating 100 swim/100 kick
Today's Drill:
Freestyle Breathing Every Stroke
This drill is excellent for increasing hip and shoulder rotation while swimming freestyle. Breathe on every stroke, to both sides, and focus on rotating your head and shoulders together while you rotate your hips. Now swim a short distance without breathing and continue this hip and shoulder rotation. If it feels exaggerated, it's probably just enough!
Swim 200 yards/meters, alternating between breathing every stroke for a short distance, and holding your breath for a short distance. (We don't need you hyperventilating and passing out).
12 x 50, three rounds of four, with #1 25 fast/25 easy, #2 25 easy/25 fast, #3 50 easy, #4 50 fast. Take 20 seconds rest between 50s.
100 easy
Now it's time for our main set...this set is one of my favorites because it is so race-specific.
Main Set:
Four rounds of 3 x 100 easy with :30 rest between, followed by 100 SPRINT!
All of the 100s are your choice of stroke, or 100 IM.
200 warm-down
Total = 3300 yards/meters
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