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Advanced Intermediate Swim Training
Day 033 -
600 warm-up, 1600 swim, 200 drill, 800 pull, 100 warm-down. Total = 3300 yards/meters 
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TODAY YOU WILL LEARN ANOTHER FREESTYLE DRILL, THEN SWIM A FUN IM SET. AT LEAST I THINK IT'S FUN.
200 swim, 200 kick, 200 pull warm-up
16 x 100, four rounds of the following: #1 is 50 butterfly, 25 back, 25 free; #2 is 25 butterfly, 50 back, 25 free; #3 is 25 back, 50 breast, 25 free; #4 is 25 butterfly, 25 breast, 50 free. On each 100, emphasize the 50, building your effort into a sprint the last 15 meters. Take 20-25 seconds rest between 100s.
200 easy
Today's Drill:
Catch-up Freestyle
Swim freestyle, but before hand #1 begins its pull, wait for hand #2 to finish its recovery and touch hand #1. Both hands should be stretched in front of the body before the pull begins. As the pull begins, aggressively rotate the body toward the opposite hip. This drill emphasizes ""front-quadrant"" swimming. Think of your body as the hull of a ship. If both hands are extended in front of your body, your hull is effectively elongated (like a canoe). However, if one hand has already begun its pull while the other is recovering, your center of gravity moves back toward your feet, and your hull length is effectively shortened (like a rowboat). Which boat would you rather be?
4 x 50 drill, 10 seconds rest between
Pull 4 x 200 freestyle, with the last 50 your choice of strokes other than freestyle. Take 20 seconds rest between 200s.
100 warm-down
Total = 3300 yards/meters
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