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Advanced Intermediate Swim Training
Day 032 - Aerobic freestyle and freestyle drill.
400 warm-up, 400 kick, 100 easy, 2000 swim, 400 drill, 100 swim. Total = 3400 yards/meters 
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TODAY YOU WILL STRETCH OUT SOME AEROBIC FREESTYLE AND TAKE ON YET ANOTHER FREESTYLE DRILL.
400 warm-up
4 x 100 kick, descend 1-4. Rest 30 seconds between 100s.
100 easy swim
5 x 100, 75 aerobic freestyle, 25 butterfly, working on technique
5 x 100, 75 aerobic freestyle, 25 backstroke with at least four underwater dolphin kicks
5 x 100, 75 aerobic freestylo, 25 breaststroke with two pulldowns
5 x 100 aerobic freestyle
Take 15 seconds rest between 100s
Today's Drill:
Freestyle With Fingertip Drag.
Swim down the pool, concentrating on good hip and shoulder roll. Begin to drag your fingertips along the surface of the water during your recovery. From your elbow to your fingertips, your arm should be completely relaxed. Think of your hand dangling from your elbow during this drill. Also, be aware of the feeling in the shoulder of your recovering arm: if your body is rotating far enough, this recovery position will feel very natural. If you are not rotating enough however, you may feel like it is taking effort to pull the elbow behind the shoulder. This drill will help teach you good body roll, and encourages you to keep your recovery close to your center of mass, which will keep your stroke along a straight line and prevent your body from snaking through the water.
Swim 200 meters of this drill, then swim 200 freestyle focusing on relaxing the forearm on the recovery and maintaining a good body roll.
4 x 25 underwater, no breath (if you can, but don't push it too hard!). Take as much rest as you need between 25s.
Total = 3400 yards/meters
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