4000 yds

800 warm-up
4x   300
       200
       100
       4x50

1 round: 300 Free, 200 kick, 100 IM, 4x50 non-free
2 round: 300 choice, 200 IM, 100 kick, 4x50 Free
3 round: 300 IM, 200 choice, 100 free, 4x50 kick
4 round: 300 kick, 200 Free, 100 choice, 4x50 IM