2000 yards. I did all of the kicking with a set of cut fins, they fit way too tight which made that uncomfortable. I did the intervals prescribed, but only waited 15 secs between them. That should help!
Warmup Set (400y)
100 kick easy @ 0:10 rest, 100 kick moderate @ 0:10 rest, 50 kick easy @ 0:30 rest
150 choice
Main Set (1200y)
4 x [100 @ 2:10, 2 x 50 @ 1:15, 4 x 25 @ 0:45]
Warmdown Set (400y)
2 x [150 easy @ 3:50, 2 x 25 drill @ 0:50]
drun4fun 