Did this practice in a 20-yard pool.
With Zura Alpha Fins, swim continuously through the following. At the end of each drill IM, tack on 160 freestyle.
160 Head-Lead drill IM
160 Hand-Lead drill IM
160 Single-Arm drill IM
160 2L/2R drill IM
KICK SET: 400
10 X 40 breaststroke kick with 5 Rocket Launchers before each 40
Odds: No equipment
Evens: Kick on a small physio ball — eggbeater kick/breast kick
KICK/PULL SET: 600
5 X 120 with pull buoy, swum as:
20 hand-lead dolphin kick
20 head-lead flutter kick on back
20 breast kick on back
20 whole-stroke breast
40 freestyle pull
PULLOUT SET: 200
10 X 20 breaststroke with double pulldown, working on adding a dolphin kick as per the new FINA rule (in anticipation that this rulling will be adopted by USMS). Regular pullout on #5 and #10. Take 4 bobs between 20s as recovery.
200 Freestyle pull with pull buoy, breathing every 1-2-3-4-5-5-4-3-2-1 by 20.
Total Yardage: 3000