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