Time spent working on streamline is never wasted.
WARMUP SET: 100
4 X 25 Start each length by pushing off in streamline and holding streamline until after you pop to the surface. Then swim freestyle to finish the length.
MAIN SET #1: 700
2 X 50 flutter kick on your back with arms in streamline. Take just one full stroke of backstroke on each length.
2 X 75 (25 Back + 25 Breast + 25 Free) Count strokes on breaststroke and aim for minimum number of strokes. Get into breaststroke streamline on each stroke!
4 X 25 Start each 25 with 3 underwater breaststroke kicks with arms in streamline, then take 3 full strokes of breaststroke. Then swim butterfly till you reach the wall. Try to reduce the number of butterfly strokes you have to take!
MAIN SET #2: 700
1 X 150 swum as Back/Breast/Free/Back/Breast/Free. Work the streamlines!
1 X 100 recovery-pace freestyle, working the streamline
4 X 25 Start each length with two underwater pullouts, then finish the length with freestyle. Try to minimize the number of freestyle strokes you have to take.
MAIN SET #3: 150
3 X 50 (one back, one breast, one free) on the tightest single sendoff you can make. Work your streamline on the breaststroke.