Here is my current workout. It is done with a Finis Shooter monofin
(short fiberglass). It is all dolphin kicking.

4 x 800 IM, no rest period:
------------------------------

Each 800 consists of:

1 x 200 fly, full stroke kicking and pulling
1 x 200 back kick only, streamline position
4 x 50: breast pull & dolphin kick 25,
apnea dolphin kick streamline position 25
1 x 200 dolphin kick with board, board in bulldozer blade position

With no rest period after the workout, the warmdown is an immediate
1 x 200, consisting of 50 each of fly, back kick only, breast x apnea, and
kicking with board--as above. The total of the workout plus the warmdown
is 3400 yards. I get it done in about an hour to an an hour and half.

I'm a lap swimmer. A mile freestyle a couple times a week. Keeps me sane.

Hmm, you do about what I do,

15 min freestyle warm up
5x200 odd 200s freestyle, evens 25 breast,25 back on 3 min-moderate
10x100 odd frestyle, evens IM on 2 mins, hard
300-400 swim down

I've used workouts from this site a few times but I'm just getting back into the water after a couple of years out.

www.personal.psu.edu/faculty...uts.html

Most of these aren't that challenging so I'll mix and match