Did this in a 20-yard pool.
Twice through the following. Once with fins, once no equipment.
40 dolphin kick
40 flutter kick
40 dolphin kick on back
80 EZ breast kick to get knees warmed up
KICK SET: 400
10 X 40 kick with 6 Rocket Launchers before each 40
Odds: Breast kick with pull buoy — various positions
Evens: Eggbeater or single leg breast
MAIN SET: 1200
8 X 200 IM, floating the extra 40 yards in IM order
8 X 40 breaststroke with tether
Instead of doing the above as 200s, then 40s, I did 2 tether swims after each 200.
200s were on 4:00 sendoff
40s were on 1:00 sendoff
PULL SET: 400
400 Freestyle pull with pull buoy (no paddles), breathing every 2…every 5
STRAPLESS PADDLE SET: 200
10 X 20 with fins and strapless paddles. Focus was on the downward dolphin kick and placement of hands at the end of the pulldown and while recovering the hands after the pulldown.
WARMDOWN: 40 EZ
Total Yardage: 3000