Did this in a 20-yard pool.
600 with fins, mix of dolphin, flutter, free, back
200 breast kick, various positions
MAIN SET: 1160
8 X 120 with fins and various paddles. Each 120 is swum by alternating 20 underwater breaststroke arms with dolphin kick and 20 above-water breaststroke arms with dolphin kick and breathing every dolphin.
#1: Large curved paddles (A3)
#2: Small paddles (A3)
#3: No paddles
#4: Large paddles (Zura)
#5: Small paddles (Zura)
#6: Small flat paddles (Zura Team paddles)
#7: No paddles
#8: No paddles
200 EZ pull, recovery
KICK SET: 400
10 X 20 with fins
Odds: EZ dolphin kick on your back, hands in streamline
Evens: Intense dolphin kick on your back, hands at sides. Look at your feet and make big bubble with your kick.
10 X 20 no fins
Odds: Dolphin kick on your back, hands at sides.
Evens: EZ freestyle recovery
WARMDOWN: 240 pull, breathing to less comfortable side
Total Yardage: 2600