The practice design itself was a huge success from a coaching standpoint:
Swimmers had fun...check
Swimmers worked hard...check...they probably worked harder than during a normal practice
Friendly trash talking...check (emphasis on friendly)
The main set was a snake through the pool with every lane a different emphasis. It was designed for fitness with fast elements, breath control, details like starts, turns, and breakouts, and it was difficult to the point where swimmers very tired at the end. They did not stop moving for about 15 minutes.
Here is a short video on the meet.