I did this practice in a 20-yard pool, but you could convert it to 25 yards, by doing 250-200-150-100-50.
4 X 160 Drill IMs, making the drills more complex on each round, then go right into 120 Freestyle.
MAIN SET #1: 1800
Swim 3 rounds of the following:
200, alternating 20 of Breast Kick in these different positions: Underwater, Hand-Lead on Your Back, Hand-Lead on Your Stomach, Head-Lead on Your Back, Head-Lead on Your Stomach.
160 with pull buoy, alternating 20 Breast Kick on Your Back and 20 Breast (all with pull buoy), focusing on recovering the hands above the water.
120, alternating 20 Underwater Breast Pull with Dolphin Kick and 20 Body-Dolphin Breast, focusing on recovering the hands above the water.
80 with pull buoy, alternating different sculling motions with the hands and arms
40 FAST Breast, focusing on recovering the hands above the water
Round #1: Wear fistgloves
Round #2: Nekked
Round #3: Paddles
MAIN SET #2: 600
Swim 4 times through the following. After the 40 EZ recovery, go right into the next 120:
120 Strong, controlled Freestyle, focus on pressing through the armpits, followed immediately by 40 EZ flutter on your back to recover.
120 EZ backstroke
Total Yardage: 3120