Practice

Warmup: 800-1000 choice
Drill: 12 x 50 fs
     1-8: fists
     9: 1 finger open, 10: 2 fingers open, 11: 3 fingers open
     12: whole hand. Focus on high-elbow/early vertical forearm
Swim: 12 x 100
     1-4: fs (:10r)
     5-8: IM (modify as needed (:15r)
     9-12: fs (:20r)
Sprint: 50 fs ALL OUT
Warmdown: Drill 5-10 min