Swimmer's choice
3x200
#1 alternating 50 single arm drill and 50 swim
#2 alternating 50 kick and 50 swim
#3 alternating 50 fist drill and 50 swim
The focus on the 200s is to link hip rotation and a big front end catch.
4x50 free on cruise+5 sec, descend 1-4
Build up to a strong uptempo pace. You're going to need it.
(800/1400)
This is a power pace set. There is a lot of rest, but the intensity level is pretty high. Bring your A game.
4x50 active recovery on an ascending interval