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Advanced Intermediate Swim Training
Day 051 - Butterfly drill and descending freestyle set.
500 warm-up, 400 kick, 300 drill, 1500 swim, 800 swim, 100 warm-down. Total = 3600 yards/meters 
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TODAY'S WORKOUT WILL BEGIN WITH A BUTTERFLY DRILL EMPHASIZING HIP MOVEMENT, THEN A DESCENDING FREESTYLE SET.
Warm up: 100 free, 100 back, 100 free, 100 breast, 100 free
Kick 400 with no kickboard: 100 fly kick on back, 100 back kick, 100 breaststroke kick (on front with hands at sides), 100 freestyle kick (on side with lower arm streamlined and upper arm at side).
Today's Drill:
Butterfly drill with one arm
This is an extension of the butterfly/breaststroke tipping drill. Push off the wall on your front, with a light flutter kick to keep your legs afloat, and your arms relaxed at your sides. (Your back should be flat, and your head should be kept in line with your spine throughout this drill.)
As you release the pressure in front with your chest and head (and your hips fall), roll slightly onto your left side and recover your right arm directly over your head. At the same moment your right hand enters the water, press down and forward with your chest and head. Your right arm and your entire upper body act as a single unit in this press down and forward (your left arm remains by your side). Now pull your right arm under you, just as you begin to release this downward pressure. As your right hand finishes its pull, fling it outward-this motion will provide the momentum to begin the recovery again.
Swim a 200 of this drill, alternating 50s using the right arm and left arm. Swim 100 meters, swimming butterfly for the first 15 meters of each 50.
5 x 300 freestyle (alternatively, you may swim these as 250s backstroke or 200s breaststroke or butterfly): Descend the 300s 1-5, with around a 20-30 second time difference between #1 and #5. #5 is all-out! Choose an interval before starting the set which will allow 40-60 seconds rest between swims.
16 x 50: 25 freestyle easy, breathing every stroke/25 sprint butterfly, no breath (or as few breaths as possible). Rest 15-20 between 50s.
100 warm-down
Total = 3600 yards/meters
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