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Advanced Intermediate Swim Training
Day 053 - Butterfly drill and fast freestyle set.
800 warm-up, 300 drill, 2000 swim, 100 easy, 600 swim. Total = 3800 yards/meters 
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TODAY YOU WILL START OFF WITH A GREAT BUTTERFLY/BREASTSTROKE DRILL, AND THEN MOVE ON TO A HARD FREESTYLE SET AND FINISH WITH SOME HYPOXIC WORK.
16 x 50 warm-up: 4 freestyle, 4 backstroke, 4 breaststroke, 4 freestyle. Rest 15 seconds between 50s.
Today's drill:
Two strokes butterfly/two strokes breaststroke drill
This is a simple drill, but it makes an important point: the hip motion in the breaststroke and butterfly are similar (and both important!). Push off the wall and alternate two strokes of butterfly with two strokes of breaststroke. Most important is to keep the transition between the two strokes smooth. Keep the hip motion constant while your arms and legs change strokes.
Swim 6 x 50 of this drill, with plenty of rest between 50s.
20 x 100 freestyle: Odd numbered 100s are easy, even numbered 100s are fast. Hold the best average you can on the fast 100s. Swim the first 10 with 20 seconds rest between. Swim the second 10 with 30 seconds between. This is a great anaerobic freestyle set--I do this exact set about once every two weeks!
100 easy recovery
12 x 50: First 25, no breather (or as few breaths as possible) your choice of stroke; second 25 easy. Rest 15-20 seconds between 50s.
Total = 3800 yards/meters
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