4000 yds

600 standard warm-up

4x250 odds: 100 free, 50 IMO, 100 IM or choice
           evens: 100 free, 50 IMO, 100 Free

4x25 Fly
4x200 Free (count strokes for a 50, -1, -1, -1)
4x25 Back
4x150 (100 free medium, 50 faster)
4x25 Breast
4x100 Pace
4x25 Free
4x50 Descend

200 warmdown