Work on technique.

Warm up: 200 choice
4 x 50 R:20 breathing 4 - 6
3 x 100 w/fins: 25 streamline dolphin kicks - 25 fly - 50 dolphin kicks @2:10
6 x 50 breast: 25 @ 2 under water pull out + 2 kicks/1 pull – 25 @ 2-3 sec glide @ 1:20
100 easy
3 x 100 free: 25 streamline kicks / 75 pull @ 2:20
8 x 50 w/fins & paddles: 25 build up/25 work on breathing
Cool down 200 easy