4000 yds

400 w/up
25 choice, 50 Free, 75 choice, 100 Free, 100 Free, 75 choice, 50 Free, 25 choice
100 Free pace
200 IM work Fly and Breast
300 Free pace
400 IM work Back, Free
500 pace Free
400 Free (25 underwater kick, 50 DPS, 25 fast)
300 IM (50 drill, 25 swim)
200 Free pace
100 IM
10x50 Free odds: fast on 1:00, evens: sprint on 45
100 warm/down