Broken swims with focal point changes

400 free
100 dolphin dives/dolphining at strong pace
200 breast with dolphin kick, throw in a little fly now and then
4 x 100 @ challenge interval

Broken 200:
50 sprint/ :10 rest/ 50 sprint/ :20 rest/ 50 sprint/ :30 rest/ 50 sprint

400 focus:
lean through the track to glide, don’t over-stack for stability

2 x 100 strong pace @ :15 rest

Broken 200:
50 sprint/ :20 rest/ 100 sprint/ :20 rest/ 50 sprint

400 focus: 3-hull catamaran
steady head down the middle, wide but precise tracks on each side. Lean onto each edge without giving up the momentum swing back onto the other

2 x 100 strong pace @ :15 rest

Broken 200:
50 fly sprint/ :10 rest/ 50 back+50 breast sprint/ :20 rest/ 50 free sprint

400 focus: elliptical/teardrop drive
Have your elbow follow a long ellipse or teardrop path for your extension and recovery that builds towards the hip and lat throw into the next stroke

2 x 100 strong pace @ :15 rest