Practice

WU: 800 choice, progressive x 200’s
Drill: 8 x 25 back,
     hand first entry easy
     focus on hip rotation
Swim: 3 x 
     4 x 50 kick
     4 x 100 freestyle
     400 freestyle, strong (faster than total time of 4 x 100)
     (:15 rest within set, 2:00 rest between sets)
Warmdown: 10 minutes drilling