5,500 yarder

I got this workout from Swimmer Magazine:

Warm-Up

a) 800 SKIPS, modified as follows:

100 swim
100 kick
100 pull
100 kick
100 pull
100 kick
100 pull
100 swim

b) 8 x 50 on :50, descend #1-#4 & #5-#8

Kick Set

700 kick, choice

Pull Set

10 x 100 free on 1:30

100 e.z.

Main Set

a) 4 x 75 on 1:10
2 x 150 on 2:20
1 x 300 on 4:30
2 x 150 on 2:15
4 x 75 on 1:05

b) 100 e.z.

c) 8 x 50 fly/free descend #1-#4 & #5-#8

Warm-Down

400 e.z.

Total yardage: 5,500