Workout

5200 meters

Warmup (500) (10:00)
300 swim / 100 drill / 100 kick


Set 
3 rounds of 4 x 50 on 1:00
…#1 Finger Drag Catch Up / #2 choice drill
…#3 count strokes / #4 fast kick


Set 
10 x 50 choice kick on 1:05


Set 
2 rounds
5 x 200 on 3:30
…fly / free / free / free
…free / back / free / free
…free /free / breast / free
…IM
…Free


Set 
Pull set with paddles / bouy / snorkel
Pull 100 / 200 / 300 / 400 / 300 / 200 / 100
…on 1:40 base or rest 4 red marks


Cool down 200 plus…