I've just completed the 0 to 1 mile swim program (http://ruthkazez.com/swimming/ZeroTo1mile.html). Now I am planning to follow the workouts in http://ruthkazez.com/swimming/IntroToSwimWorkouts.html for a couple of months.
However, I am not quite sure how to interpret the last item of the various workouts. For example, for workout 1, it says Backstroke 5x50 swim, kick, drill, swim. Big hip roll. Does this mean 50m of swimming backstroke, 50m of backstroke kick, 50m of a backstroke drill of my choice and 50m of backstroke swim again? thats only 4x50. is the last 50 of "big hip roll"?
For workout 2. its
Breaststroke 400 drills, swim, pull, kick
Is that 100m of each, i.e. one drill, then 100 swim 100 pull 100 kick?
Perhaps there is a general logic to the last part of these workouts that I fail to see.