4200 yds

600 warm-up

3x   200
       2x100
       300
       4x50

1rst round: 200 pull, 2x100 IM, 300 swim, 4x50 kick
2nd round: 200 swim, 2x100 IM, 300 kick, 4x50 pull
3rd round: 200 kick, 2x100 IM, 300 pull, 4x50 swim

300 (50 medium, 25 fast, repeat)
300 (25 medium, 25 fast, 25 medium)
200 (25 swim, 25 underwater, repeat)
100 warm-down