Warm-Up: 300 Swim

Shorter Workout: 1400 meters
4X50 Kick
100 Free for Time
50 Easy Non-Free
4X50 Drill (25 Paint your side/25 shark)
100 Free For Time
50 Easy Non-Free
4X50 Pull (alt 25 fast/25 easy)
100 Free for Time
100 Cool Down

Standard Workout: 2200
100 Free for time
100 Easy Non-Free
4X100 (50K/50D, D=decreasing stroke count)
100 Free for time
100 Easy Non-Free
4X100 Pull (Alt 25fast/25easy)
100 Free for time
100 Easy Non-Free
4X100 Free (#1=1st 25 fast, #2=2nd 25 fast, etc...)
100 Cool Down

Longer Workout: 3000 meters
100 Free for time
100 Easy Non-Free
6X100 (alt 50K/50D, D=decrease stroke count 1-3 & 4-6)
100 Free for time
100 Easy Non-free
4X150 Pull (#1&3=build, 2&4=reverse build)
100 Free for time
100 Easy Non-Free
3X200 Swim (#1=1st fo fast, #2=1st &2nd 50 fast, #3= 1st,2nd, 3rd 50 fast)
100 For Time
200 Cool down