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Advanced Intermediate Swim Training
Day 024 - Butterfly drill and individual medley set.
600 warm-up, 300 drill, 1800 swim, 100 easy, 600 pull, 100 warm-down. Total = 3500 yards/meters 
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TODAY YOU WILL LEARN A NEW BUTTERFLY DRILL AND SWIM AN IM SET.
12 x 50 swim, warm-up; take 10 sec. between 50s, mix strokes
Today's Drill:
Butterfly recovery delay 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.) From this flat position, press your head and chest toward the bottom of the pool as a single unit (do not bend at the neck). As your head and chest press, your hips should rise until the back of your suit breaks the surface of the water. Release this pressure, and your head and chest will rise, while your hips sink.
Now you are ready for the recovery delay: as your hips begin to sink, recover both hands to a position directly in front of your head. It is important to coordinate the recovery with your hip motion, or it will feel awkward. Once your hands are set in front of your head, pull one stroke butterfly, but don't recover. Return to the first part of the drill (the part in the above paragraph) for a few cycles, then do another cycle of the recovery delay drill.
Emphasize three equal hip movements during this drill: up-down-up. Swim 100 of this drill, then swim 4 x 50 full-stroke butterfly with as much rest as you need between them.
Main Set:
2 rounds of:
200: 50 freestyle/50 backstroke build each 50
200: 50 your choice of butterfly drill/50 breaststroke (hips!)
100: butterfly kick on back without kickboard
100: 25 breaststroke/25 butterfly/50 free
6 x 50, #1-3: form, #4-6: 15 yards fast butterfly/35 easy freestyle
Take 20 seconds rest between swims.
100 easy swim
Pull 4 x 150, breathing every 2 strokes on the first 50, every 4 strokes on the second 50, and every 6 strokes on the third 50. Take 20 seconds rest between 150s.
100 warm-down
Total: 3500 yards/meters
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