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Advanced Intermediate Swim Training
Day 047 - Breaststroke drill and aerobic swimming set
400 warm-up, 200 drill, 1000 swim, 200 easy, 1200 swim, 100 warm-down. Total = 3100 yards/meters 
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TODAY I WILL INTRODUCE YOU TO A GREAT DRILL FOR LEARNING THE HIP MOVEMENT OF THE BREASTSTROKE
400 warm-up, mixing strokes
Today's Drill:
Breaststroke hands with a dolphin kick
Swimming breaststroke with a dolphin (butterfly) kick is excellent for emphasizing the aggressive lunge forward in the stroke. If you have a pair of fins, this is an excellent time to put them on. I swim at least three breaststroke sets per week wearing Zoomers (short fins specially designed for swimmers), because they allow me to train at race speed for extended periods, giving me time to feel and adjust the fine points of my hip movement and breaststroke pull.
Swim 200 yds./m of breaststroke sculling with a butterfly kick, trying to exaggerate the motion of your hips during the stroke. During your out scull (from the streamlined gliding position to your hands' widest point in the pull), allow your hips to rise by pressing your chest and head down and forward. During your in scull (from your hands' widest point until they begin their recovery), press your hips down and forward, thereby lifting your upper body out of the water to breathe. Make the out scull slow and relaxed, and the in scull and lunge forward forceful and aggressive.
Swim: 4 x 50 breaststroke, with a three-second glide in the streamline at the end of each stroke; 3 x 100 breaststroke with a two-second glide; 2 x 150 breaststroke with a three-second glide the first 50, two seconds the second 50, and one second the final 50; swim 1 x 200 hard breaststroke, with a one-second glide throughout. Count your strokes on the first length of the pool, and try to stay as close as you can to that stroke count for the rest of the set. Rest 20 sec. after each 50, 30 sec. after each 100, and 40 sec.after each 150.
200 easy: 50 free/50 breast
Pull 12 x 100 free, making each group of four faster. Choose an interval for all twelve that allows you 15 seconds rest on the first four.
100 warm-down
Total = 3100 yds./m
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