2000 yards. I have seen faster swimmers use quicker arm turnover. Plus I notice the full side to side motion and what it looks like underwater when done correctly. I am getting some of both in my laps.
Warmup Set (400y)
5 x 75 [25 drill/50 swim] @ 0:15 rest
25 choice
Main Set (1300y)
4 x 300 (200 moderate, 50 mod-hard, 50 hard) @ 6:10
100 kick
Warmdown Set (300y)
200 (50 easy, 100 build, 50 hard) @ 4:15
100 drill
drun4fun 