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Advanced Intermediate Swim Training
Day 045 - Recovery freestyle and breaststroke sprints.
400 warm-up, drill (stationary), 1500 kick/swim, 300 swim, 600 pull, 100 warm-down. Total = 2900 yards/meters 
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TODAY'S WORKOUT WILL BEGIN WITH A BREASTSTROKE DRILL, THEN YOU WILL SWIM SOME RECOVERY FREESTYLE, AND SOME BREASTSTROKE SPRINTS.
400 warm-up
Today's Drill:
Breaststroke wall-kicking
A key change in the breaststroke within the last 15 years has been the flattening of the angle between the torso and the thighs during the recovery of the feet. In the ""old breaststroke,"" the body stayed relatively flat and near the surface of the water, and the knees were pulled under the body on the kick recovery. This technique allows a powerful kick, but pulling the knees under the body during each stroke cycle acts like a parachute-the knees collide with all the water flowing under the body. Mike Barrowman (the world record holder in the 200 breaststroke) saw this, and he began swimming breaststroke with almost a 180 degree angle between his torso and thighs (as opposed to the conventional ~120 degree angle). This allowed the water to flow smoothly over his knees, and reduced resistance dramatically. Today's drill will introduce you to the feeling of the ""new breaststroke.""
Find an area of the wall in the pool where the water is too deep for you to reach the bottom. Hang your elbows over the edge of the pool or the gutter, and press your body flat against the wall. Now execute a breaststroke kick, but do not allow your hips to leave the wall. This will force your heels to initiate the recovery, rather than your knees, which is the most efficient way to recover in the breaststroke kick.
10 x 150: 50 backstroke kick, 50 breaststroke swim, 50 freestyle swim. Swim this set at an aerobic heart rate (120-140 beats/minute). Rest 20 seconds between swims.
12 x 25: odds easy, evens sprint breaststroke, maintaining the flat body line you learned from the wall-kicking drill.
Pull 6 x 100: 25 free, 25 back, 25 breast, 25 free. Rest 10 seconds between 100s.
100 warm-down
Total = 2900 yards/meters
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