4000 yds

600 standard warm-up

3x300  1 & 3 ( 100 free, 100 IM or stroke, 100 Free)
            2  & 4  Free (75 ez, 25 no breath) Hypoxic set :)

6x100 Free (2 med, 1 fast, 2 med)
4x100 (2 med, 1 fast, 1 med)
3x100 (1 med, 1 fast, 1 med)
2x100 (1 med, 1 fast)
30 sec. break
1x100 from a dive fast

200 warm-down