4200 yds

600 standard warm-up
4x100 alternate 100 IM and Free. DPS
2x5x200
   1. swim
   2. 2x100, 5 sec. rest between
   3. 4x50, 5 sec. rest between
   4. 8x25, 5 sec. rest between
   1 minute rest
   5. 200 fastest one yet
First round: Free, Second round: stroke or IM

400 pull (8 fast pulls, 8 slow pulls)
300 kick (6 fast kicks, 6 slow kicks)
200 swim (4 fast pulls, 4 slow pulls)
100 easy ( 2 fast strokes, 2 slow strokes)

200 warmdown