Standard Workout: 2200 meters
Warm-Up 400 Swim
3X 50 Kick (fast/easy)
6X 50 Pull w/:20 rest
6X50 Swim 1-3 :15 rest, 4-6 :10
3X50 Kick (easy/fast)
4X100 Pull
4X 100 Swim
100 Cool Down

Longer Workout: 4000 meters
Warm Up 600 Swim
4X 50 Kick
8X50 Pull (1-4 :15 rest, 5-8 :10 rest)
8X50 Swim "                  "
4X50 Kick
8X100 Pull (1-4, :20 rest, 5-8 :15)
8X100 Swim 
8X50 Kick IM order
100 Free all out
100 Cool Down

Warm Up: 400 Swim

Standard Workout: 2250 meters
4X50: 25 drill/25 swim
4X50: 25 kick/ 25 Swim
4X100 Swim inserting "stroke" in IM order: #1= 25 fly/25 free/ 25 free/ 25 free, #2= 25 free/ 25 back/ 25 free/ 25 free, etc....
50 easy
4X 100 Pull alt fast/ easy by 25s
8X 50 Kick alt 25 stroke kick/ 25 flutter kick
100 IM
100 Cool Down

Longer Workout: 2850 meters
6X50: 25 head up/ 25 free
6X50: 25 kick/ 25 swim
6X100 Swim Inset "stroke in IM order: #1&4= 25 fly/25 free/25 free/25 free, #2&5= 25 free/ 25 back/ 25 free/ 25 free, etc......
100 easy
3X150 Pull: build:50 easy/50 medium/ 50 fast
8X 50 Kick: alt stroke/free
2X100 IM
100 Cool down