You know what you need to do. At the start of practice, find out who’s doing a timed swim, and team up with someone who’s doing the same distance as you. Then figure out heats, always leaving at least one lane for the people who aren’t doing a timed swim. Those not doing the timed swim will need flippers, so ask the guard to bring them out if they’re not on deck.
400 EZ on your own
MAIN SET (If not doing the timed swim, or if you’re in Heat #2 of timed swim)
Do as many rounds of the following as you have time for:
50 SA drill + 50 LA drill + 50 SA drill + 50 SA drill + 100 Free
Round #1: With fins.
SA drill is Head-Lead Body Dolphin
LA drill is Head-Lead Active Flutter Kick
Round #2: With fins.
SA drill is Hand-Lead Body Dolphin
LA drill is 6-Count Backstroke
Round #3: Without fins.
SA drill is Breaststroke with an extra kick
LA drill is Backstroke
Round #4: With fins.
SA drill is Single-Arm Fly (take 2 kicks per stroke)
LA drill is Single-Arm Back
Round #5: With fins.
SA drill is 2L/2R Fly
LA drill is 2L/2R Backstroke
Round #6: Without fins.
SA drill is Breaststroke
LA drill is Double-Arm Backstroke (arms go in directly above shoulders)
Bonus Round: With fins.
SA drill is Combo (alternate 1 cycle breast and 1 cycle fly)
LA drill is Combo (alternate 3 stroke free and 4 strokes back)
Bonus Round: Without fins.
SA drill is Combo as above
LA drill is Combo as above
Total Yardage: Depends on your speed.