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Advanced Intermediate Swim Training
Day 046 - Breaststroke kicking and drill, freestyle swimming.
600 warm-up, 300 drill, 1200 swim, 100 easy, 1200 swim, 100 easy. Total = 3500 yards/meters 
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TODAY'S WORKOUT WILL START OUT WITH A BREASTSTROKE DRILL, FOLLOWED BY A BREASTSTROKE KICK/SWIM SET AND SOME AEROBIC FREESTYLE.
200 swim, 200 kick, 200 pull warm-up
Today's Drill:
Underwater breaststroke swimming
So far this week, two of the drills we've worked on, the breaststroke sculling drill and the breaststroke wall kicking drill, have both focused on reducing drag during the recovery (of the arms and legs, respectively).
In order to fuse these two drills, I like to swim full-stroke breaststroke underwater. This allows me to feel any ""hitches"" in my breaststroke without the distraction of my interaction with the surface of the water, making it easier to focus on the biofeedback I receive from the water.
Push off the wall and begin swimming breaststroke underwater, focusing on 1) not pulling the elbows back, and 2) keeping the line down the front of the body straight (nearly 180 degrees). Play with this-notice that when you pull your elbows back or your knees under you that you slow down. Also experiment with the other extreme; you'll find that at one extreme you increase resistance, and at the other you lose power. The key is to find middle ground, where you are both powerful and can pass sleekly through the water.
Swim 200 of this drill, coming up for air as often as you need to. Swim 100 breaststroke on the surface, maintaining the efficient stroke you developed on the 200 underwater.
12 x 100: 50 breaststroke kick without a board, kicking in a streamlined position, coming up for a breath after every other kick/50 breaststroke swim. Rest 25-30 seconds between 100s.
100 easy backstroke
Swim 2 x 200 freestyle build (2nd 100 fast), 4 x 100 freestyle descend 1-4, 8 x 50 freestyle build. Rest 40 seconds after each 200, rest 20 seconds after each 100, rest 10 seconds after each 50.
100 warm-down
Total = 3500 yards/meters
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