Warm Up: 300 Swim, 200 Kick

Shorter Workout: 1700 meters
4X 75 (25K, 25D, 25S)
3X 100S
4X 75 Pull
2X 100 SWim fast
100 Cool Down

Standard Workout: 2700 meters
6X 75 (25K, 25D, 25S)
3X200 S
4X75 Pull (build & revs)
2X200 S (alt e/f)
2X75 Pull
200 S fast
100 Cool Down

Longer Workout: 4000 meters
8X75 (25K, 25D, 25S)
4X200 S, free descending interval
6X75 Pull
3X200 S (1&3=IM, 2=free)
4X75 Pull
2X 200 Swim (alt e/f)
2X75 Pull
200 S fast
100 Cool Down