Shorter Workout: 1600 meters
Warm Up: 300 Swim
6X50 Kick, w/ :30 rest
6X50 Drill, w/ :30
6X50 Swim (25 fast/25 easy)
4X100 Pull
100 Cool Down

Standard Workout:2200 meters
Warm Up: 400 Swim
6X50 Kick
6X 50 Drill
6X 50 Swim (25 fast/25 easy)
4X 150 Pull: Build by 50
200 broken: 25 K/75S/25K/75S
100 Cool Down

Longer Workout: 3100 meters
Warm Up:500 Swim
6X 50 Kick: 25 fast/25 easy
6X50 Drill
6X50 Swim: Descend Interval by :05 each time
4X150 Pull (1&3 breathe 3-5-7, 2&4 build)
4X150 Swim descend time
6X50 (25 uw streamline/25 easy)
200 Cool Down