After intermediate comes the advanced swimming workouts. They’re harder and require a lot of energy and practice.
The goal for Workout #1 is sprinting and working on breath control. This exercise is basic in the quantity of sets, but focuses on repeating sprints. It is an exceptional exercise for the propelled swimmer and can be changed in accordance to fit any swimming expertise and level. On the IM sprints, you can choose which ones you want to do, and change them after every 100 sprints. Before finishing the set, you ought to have dashed each stroke no less than twice. The techniques and lengths of the sprints are up to you, however a suggestion would be to run butterfly and back strokes on the initial 4, and breast and back strokes on the last 4.
Workout #2 focuses on backstroke and butterfly stroke. You will practice both ‘pulls’ and ‘kicks’ for these strokes paying special attention to timing. Focus on your technique while you are swimming, don’t just daydream while going through the motions. By paying attention to the technique while practicing, you will automatically develop good form.
Workout #3 develops all 4 strokes. You will swim a mix of drills taking time to focus on each stroke. During the swim drills, focus on perfecting your technique and keeping your strokes consistent. The IM sprints come at the end of the workout so be ready for a final burst of speed after you have completed most of the swim workout. These workouts are for professional trained advanced level athletes.