4400 yds

600 standard warm-up

2x300 Free  1. 150 long streams,  150 fast flipturns) 2. 100 Free, 50 build choice

100 IM Drill
4x100 Free slower pace    ex: 1:40

200 IM (Fly, Free, Back, Free, Breast, Free, Free, Free)
3x100 Free pace -5          ex: 1:35

300 IM (kick, drill, swim)
2x100 Free pace -10        ex: 1:30

400 (4x100 IM odds: Drill Fly and Breast  evens: Drill Back and Free)
1x100 Free pace -15        ex: 1:25

100 easy

600 pull (150 ez, 150 medium, 150 faster, 150 ez)

400 pull (Same pattern, by 100)

200 warm-down