I'm sure yall have done similar workouts to this, but I came up with the variations on the fly, had a lot of fun doing it. Pulled it off in just under an hour and thought I would share.
500 free - warmup building 50->70% effort
400 free - pull focus 70% (I used paddles+pull buoy, but you can use one or the other)
300 free - focus on a harder kick with good pace 80% effort
200 back - Keep up high effort and good breathing 80% effort
100 IM - SPRINT
50 kick - (choice)
100 free - 50 pace, 50 pace, 50 build, 50 race (ie. build speed each fifty to a sprint)
200 breast - Smooth even stroke 60% effort
300 free - pull focus 80% (same as first 400)
400 free - with snorkel - focus on head position 90%
500 Free - begin cooldown in last 200 yd 90%->40% or whatever for cooldown.
Add anything you want on the end to get a good recovery. Make sure you smile and have fun between sets. My pauses between each set were maybe 10-20 secs or enough time to have a drink of water. I also lost count and did an extra 50 or two on the 300s
According to my apple watch, it was 122 laps 750 calories and 1hour. done in a 25yd outdoor pool
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