Did this on four hours of sleep, after staying up to pack for my trip to HK, which was after a family BBQ, which was after a 15k run home, which was after a long day at work.
I guess it was a good swim after all!
800m (25m drill, 25 easy)
800m with paddles and fins on 20sec rest
400m with fins on 20sec rest
400m with paddles on 20sec rest
4x200m swim on 15sec rest
4x50m (15m sprint, 20m easy, 15m sprint)
Total = 4k