Did this in a 13-yard pool. Wore a swim tether the entire time — it’s a tether with a high tensile strength — hard to stretch it.
5 minutes ez dolphin kick and flutter kick to warm up.
8 X 4-minute efforts, with 1 minute break between efforts
#1: Pulse breaststroke with fins
#2: Freestyle with fins, breathing every 2…2…3…2…2…3….
#3: Eggbeater and breaststroke kick with Zura Sidekick kickboard
#4: Whole-stroke breast with pull buoy
#5: Freestyle pull with pull buoy, breathing as above
#6: Eggbeater and breast kick with Sidekick
#7: Pulse breaststroke with fins — 1 minute EZ, 1 minute fast, 1 minute EZ, 1 minute fast
#8: Repeat #7
About 45 minutes total time.