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Advanced Intermediate Swim Training
Day 044 - Breaststroke drill and freestyle challenge set.
500 warm-up, 600 kick, 300 drill, 1200 swim, 200 easy, 500 swim, 100 warm-down. Total = 3400 yards/meters 
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TODAY YOU HAV A FREESTYLE SET WITH DESCENDING INTERVALS. YOU WILL ALSO LEARN A GREAT DRILL FOR THE BREASTSTROKE PULL.
Warm up: 500: free-back-free-breast-free, by 100.
Kick 4 x 150, 50 easy, 50 build, 50 sprint. Rest 30 seconds between 150s.
Today's Drill:
Breaststroke Sculling
The hand movement in breaststroke is not a pull (from front to back), but a scull (from side to side). The out scull is the movement from the streamline at the beginning of the stroke to the widest point the hands reach (called the ""corner"", because the hands turn so sharply from the out scull to the in scull). The in scull is the powerful hand motion from the corner until the hands meet. Last is the dive forward, during which the hands are touching each other.
Begin by pushing off the wall in a streamlined position, with a light flutter kick. Begin to scull your hands in front of you, but do not bend at the elbow (this exaggerated version of the breaststroke pull will make it easier to keep your hands in front of you when you are swimming the stroke). At your hands' widest point, the angle between your arms should be at least 90 degrees-the pull should be wide, because this increases the amount of water your hands scull over without bringing your elbows back and increasing resistance.
Swim 100 yards or meters of this drill, then swim a straight 200 breaststroke, concentrating on keeping your hands and elbows in front of you.
12 x 100 freestyle swim: Start at an interval that gives you at least 30 seconds rest, at an easy effort level. After each 100, drop the interval by 5 seconds, until you reach a point where you miss the interval (at an all-out effort!). Now add 5 seconds back to the interval and sprint the rest of the set. What FUN!
200 easy, 50 free/50 back
20 x 25 freestyle: hold your breath on odd numbered 25s, sprint even 25s. Rest 15 seconds between 25s.
100 warm-down
Total = 3400 yards/meters
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