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Advanced Intermediate Swim Training
Day 039 - Long kick set and backstroke work.
400 warm-up, 1000 kick, 400 drill, 800 swim, 100 warm-down. Total = 2700 yards/meters 
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TODAY'S WORKOUT WILL FOCUS ON KICKING, AND WILL ALSO INCLUDE THE NEXT BACKSTROKE ROTATION DRILL IN THE SERIES.
400 warm-up, your choice of strokes
10 x 100 kick, adding 10 yards/meters of sprinting to the end of each 100 (for example, #1 is easy, #2 sprint the last 10, #3 sprint the last 20)
Rest 30 seconds between 100s. These are your choice of stroke, or you may mix strokes.
Today's Drill:
Rotation drill using two arms
Move down the pool on your back with a light flutter kick, rotating from side to side. As your right shoulder lifts out of the water, recover your straight arm from your side until it enters the water directly in front of your head. As your right hand enters the water, rotate your hip and shoulder toward that side, until you are lying almost completely on your right side. Now begin the backstroke pull with your right hand; at the same time, begin recovering the left hand. As your right hand finishes the pull, aggressively rotate your hips and shoulders until you are almost completely on your left side. Your left arm and hand should enter the water just as the left hip and shoulder are making their rotation to the left. After one complete stroke cycle, return to the basic rotation drill for a few seconds, then perform another cycle of the drill.
Swim 200 yards/meters of this drill, alternating starting with the right and left hand. Swim 200 backstroke, focusing on driving the stroke with an aggressive hip roll.
800 straight freestyle swim, breathing every 3 strokes for the first 400 and every 5 strokes for the second 400.
100 warm-down
Total = 2700 yards/meters
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