Shorter Workout: 1600 meters
Warm Up: 300 Swim
3X 100 alt 25D/25S
6X50 alt 25 fast/25 easy
2X100 Swim 75 medium/25 fast
4X 50 alt 25 non free/25 free
200 Pull
100 Cool Down

Standard Workout:2300 meters
Warm Up: 400 Swim
4X100 alt 25D/25S
8X 50 alt 25f/25e
3X100 Swim alt 75 med/25fast
6X50 alt 25 non/ 25 free
200 Pull
4X50 fast
100 Cool

Longer Workout: 3000 meters
Warm Up: 500 Swim
5X100 alt 25D/25S
10X 50 alt 25 fast/25 easy
4X100 75med/ 25 fast
8X50 alt 25 non/25free
300 Pull
6X 50, descend time 1-3, 4-6
100 Cool