4000 yds

500 warm-up
3x200 Free (50 kick, 100 pull with board between legs, 50 swim)
4x300 (by 50 Fly, Free, Back, Free, Breast, Free)
6x100 pull breathe every 5
18x50
  1 fast, 1 ez, 2 fast, 1 ez, 3 fast, 1 ez, 3 fast, 1 ez, 2 fast, 1 ez, 1 fast, 1 ez
200 warm-down