Practice

Warmup: 600 mix it up + 8 x 50 freestyle, faster pace (:15 rest)
Kick: 300 back, fins
Drill: 6 x 25 back, focus on hip rotation
Main Set: Swim 3 x 
       4 x 150 freestyle
       Linked sets, descending within sets
      (:20 rest between swims, 1:00 rest between sets)
Warmdown: 10 minutes