4000 yds

600 w/up
100 free

4x200 (50 stroke, 150 Free) (50 free, 50 stroke, 100 free) (100 Free, 50stroke, 50 Free) (150 Free, 50 stroke)
50 ez

8x   50 Free start at 40 and add 5 sec. each round
       100 Free start at 2:00 and -5 sec. each round
        1. 50 free on 40, 100 free on 2:00  2. 50 free on 45, 100 free on 1:55  3. 50 free on 50  100 free on 1:50  etc

50 ez

8x50 (25 100% effort, 25 recovery)

600 pull DPS

200 w/down