Here’s the practice that I did on my own today after Masters.
400 EZ, alternating back, free, breast kick
MAIN SET: 100
10 X 100 IM, except that each Fly length was combo (alternate one stroke fly/one stroke breast) and each Back length was combo (alternate 4 strokes back/three strokes free). Breast and Free lengths were Breast and Free.
1st 4 100s are on 2:00 sendoff (or approximately :30 RI)
Next 3 100s are on 1:55 sendoff
Next 2 100s are on 1:50 sendoff
Final 100 is on 1:45 sendoff.
The assignment is to hold your time steady, even as you get less rest throughout the set. I held steady at 1:31/1:32.
PULL SET: 300
300 Freestyle pull with pull buoy
Odd lengths: Breathe every stroke
Even lengths: Breathe every 1, 2, 3, 4, 5, 6
200 EZ swim back/free
Total Yardage: 2000