Practice

Warmup: 600 mix it up + 8 x 50 faster pace (:15 rest)
Drill: 8 x 25 br,
     (1) great pullouts
     (2) eyes down after inhaling
Sprint: 8 x 25, 15 yd FAST + 10 yd cruise (:30 rest)
Swim:
     10 x 150 IM
            odds: 2-1-1-2
            even: 1-2-2-1
     6 x 150 freestyle
          (:20r all the way)
Warmdown: 10 minutes drilling