Practice

Warmup: 400 choice then 8 x 50 faster, descending 1-4 5-8 (:15r)
Drill: 6 x 25 breast with great streamlining
Swim: 5 x 
     [4 x 100 freestyle, steady (:15 rest within round)]
     (:45 rest between rounds)
Warmdown: 10 minutes drill