Shorter Workout: 1600 meters
Warm Up = 300 swim
Two Times: (50 Swim/ 50 Drill/ 50 Swim/ 50 Kick/50 Drill/ 50 Kick)
3X 100 Pull: 75 medium/ 25 strong
3X 100 Swim: 75 med/ 25 strong
100 Cool Down

Standard Workout: 2100 meters
Warm Up= 400 Swim
Two Times: (50S/50D/50S/50K/50D/50K)
4X100 Pull
4X100 Swim
4X50: decrease interval
100 Cool Down

Longer Workout: 3300 meters
Warm Up 500 Swim
Three Times: (50S/50D/50S/50K/50D/50K)
5X100 Pull
5X100 Swim (alt free/non free by 25s)
5X100 Swim (75 med/25 fast)
50 Easy
5X50 (alt free/non by 25s)
100 Cool Down