Practice

Warmup: 4 x [100 fs -50 bk - 50 br]
Kick: 200 fs & 200 breast
Sprint: 6 x 25 freestyle
     1-3: 12.5 FAST/12.5 easy
     4-6: 12.5 easy/12.5 FAST & finish!
Drill: 4 x 25 sculling
Swim: 3 x 
     (2 x 200 fs (:30r)
     (4 x 50 fs, faster pace (:15r/:30rest after)
Warmdown: 5-10 minutes drill