4100 yds

4x100 Free, 50 non-free
12x50 odds: dolphin kick on back, evens: Free DPS
2x  4x100 odds: fast, evens: pace
       4x50 non-free
       4x25 either Free or Fly. 8 dolphin kicks off wall

8x75
   2x (2 strokes Fly off every wall, the rest is Freestyle)
   2x (4 strokes Fly off every wall, the rest is Freestyle)
   2x (6 strokes Fly off every wall)
   2x (8 strokes Fly off every wall)

200, 175, 150, 125, 100, 75, 50, 25  odds: build, evens: pace Free