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