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Advanced Intermediate Swim Training
Day 054 - Aerobic freestyle with a few sprints.
900 warm-up, 2000 swim, 200 pull, 800 pull, 100 warm-down. Total = 4000 yards/meters 
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TODAY'S WORKOUT WILL ALLOW YOU TO RECOVER FROM YESTERDAY'S MAIN SET (IT WAS A TOUGH ONE, WASN'T IT?). YOU'LL START WITH AN AEROBIC FREESTYLE SET INCORPORATING A FEW SHORT SPRINTS, THEN FINISH WITH A PULLING SET.
400 swim, 300 kick, 200 pull warm-up
Swim 4 x 200, 4 x 150, 4 x 100, 4 x 50: sprint butterfly on the first 15 meters of each even numbered swim; swim the rest easy freestyle. Rest 40 seconds between 200s, 30 between 150s, 20 between 100s and 10 between 50s.
Pull 200 freestyle: 50 breathing every 3 strokes, 50 breathing every 5 strokes, 50 breathing every 7 strokes, 50 breathing every 9 strokes. Stay conscious of the roll of your hips during the entire 200 (especially once you start to get out of breath).
Pull 16 x 50: 4 free with 30 seconds rest between, best average; 4 breaststroke with 10 seconds between, moderate effort; 4 freestyle with 10 seconds between, moderate effort; 4 freestyle with 30 seconds between, best average.
100 warm-down
Total = 4000 yards/meters
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