Workout

5200 meters

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

Set 
10 x 100 rest :20 seconds in between
…odds swim / scull / swim / scull
…evens swim / kick / swim / kick

Set 
3 rounds
4 x 50 on 1:10
…stroke/free
4 x 50 on 1:00

Set 
2 rounds
500 (200 free / 100 IM / 200 free)
…on 8:00
2 x 50 on 1:10
500 (100 IM / 300 free / 100 IM)
…on 8:00

Set
6 x 50 choice stroke and FAST on 1:30