4000 yds

600 standard warm-up

3x 300
     200
     100
     2x50

1rst round: 300 Free, 200 pull, 100 kick, 2x50 choice
2nd round: 300 pull, 200 kick, 100 choice, 2x50 free
3rd round: 300 kick, 200 choice, 100 free, 2x50 pull

3x 50, 100, 50, 150, 50
   1rst round: 50's: fast, others: recovery
   2nd round: 50's recovery, others: fast
   3rd round: 50's: underwater, others: swim

100 w/down

4300 yds with fun stuff

200 Swim, 200 kick w/up

Widths: swim two times underwater from side.
Swim 4x under water
2xperimeter swim of the whole pool. 25 free swim, underwater width, 25 free swim, underwater width  (we were the only ones swimming this morning, which never happens.
8x25 Snake swim (odds: free, evens: underwater)

400 IM (50 drill stroke, 50 Free)
4x50 on the fastest interval that you can make
200 free, get out and dive back in every time in the deep end

400 pull
4x50 on same interval as before
200 free swim, 5 pop-ups on each end

400 IM (4x100 IM)
4x50 Free on same interval
200 Free swim with long (to the middle) streamlines

8x75 odds: Free, evens: IM/choice/free
8x50 Ascend