Practice

Warmup: 600 choice + 8 x 50 faster pace (:15r)
Kick: 300 breast
Drill: 8 x 25 fly, fins (:15r)
Swim: 
     12 x 100 freestyle, steady (:10r/1:00r after)
     8 x 100 freestyle, steady, average 2 seconds faster (:20r/1:00r after)   
     4 x 100 freestyle, descending (:30r)
Warmdown: 10 minutes continuous drilling