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Advanced Intermediate Swim Training
Day 050 - Butterfly drill and "efficiency freestyle".
400 warm-up, 400 kick, 300 drill, 300 swim, 1600 swim, 100 warm-down. Total = 3100 yards/meters 
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TODAY'S WORKOUT WILL COMBINE SOME FLY SPRINTS WITH FREESTYLE EMPHASIZING DISTANCE PER STROKE
400 warm-up, mixing strokes
8 x 50 kick: odd freestyle, even breaststroke. Sprint the second 25 of each 50, and rest 15 seconds between 50s.
12 x 25 butterfly sprint, working on excellent hip movement. Rest 30 seconds between 25s.
16 x 100 freestyle: Count your strokes on the first 100, and add this number to the number of seconds it took you to complete the 100 (for example, if you swam the first 100 in 1:30 and took 70 strokes, you would add 90 seconds to 70 strokes, for a score of 160). On each successive 100, try to drop your score. At Stanford, we call this "golf", because we are always trying to drop our number of strokes--as you can imagine, this gets very competitive! The best freestylers on our team take around 50 strokes and finish a long course 100 meters in under 1:00, for a long course score of under 110). Maintain a good, long stroke and a steady kick to achieve the lowest score!
100 warm-down
Total = 3100 yards/meters
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