4100 yds

Warm-up    400 swim, 300 pull, 200 IM or stroke, 100 swim
300 (middle 100 fast), 200 (50 fast, 50 ez), 100 swim

10x100 Free (4 on 1:30, 3 on 1:25, 2 on 1:20, 1 on 1:15)
10x75 Free (4 on 1:15, 3 on 1:10, 2 on 1:05, 1 on 1:00)
10x25 Free (4 on 30, 3 on 25, 2 on 20, 1 on 15)
8x50 odds: Free evens: choice build
100 w/down