Practice

Dry land strength training routine, then:

Warmup: 1,000 yds, each 3rd length not freestyle
Kick: 200-150-100-50
Drill: 3 x [4 x 25 freestyle sequence] (fist, catchup, slither, free)
Main Set:
     6 x 100 freestyle
     6 x 75 breast
     6 x 50 back
     6 x 25 fly
     (:15 rest in round, 1:00 rest between rounds)
Drill 10 minutes