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Advanced Intermediate Swim Training
Day 036 - Long aerobic freestyle and backstroke drill.
400 warm-up, 1200 swim/kick, 300 drill, 1200 swim, 100 warm-down. Total = 3800 yards/meters 
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TODAY YOU WILL SWIM A LONG FREESTYLE SET AND BEGIN BUILDING YOUR BACKSTROKE WITH A BASIC DRILL.
400 warm-up
6 x 200, 50 swim freestyle/50 swim backstroke/100 kick backstroke. Take 30 seconds rest between 200s.
Today's Drill:
Backstroke Balance Drill
Push off the wall on your back, with your hands at your sides, kicking with a light flutter kick to keep your legs afloat. Press with your shoulders and the back of your head down into the water, noticing that when you do so, your hips rise in the water. Likewise, when you release this pressure, notice that your upper body rises and your hips sink. Find an amount of pressure which leaves your body position flat along the surface of the water. Keep your head in line with your body; do not press too far back with the head. Kick 100 yards/meters of this drill, playing with adding and releasing downward pressure at the head and shoulders. Then swim 200 backstroke, maintaining the same downward pressure-make sure your hips don't sink!
100 drill, 200 swim
6 x 300 freestyle: 2 with 20 seconds rest, holding heart rate under 140 beats/minute; 2 with 40 seconds rest, holding heart rate at 150 beats/minute; 2 with 60 seconds rest, holding heart rate over 160 beats/minute.
100 warm-down
Total = 3800 yards/meters
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