Shorter Workout: 1700 meters
Warm Up: 200 Swim
10X50 S, alt 25 fast/25 easy
4X 75, 25 kick/25 drill/ 25 swim
200 Pull
2X100 Swim, last 25 fast
4X50 Kick
100 Cool Down

Standard Workout: 2600 meters
Warm Up 200 Swim
16X 50 S, alt f/e
8X75, K/D/S
300 Pull
3X100 S last 25 fast
6X50 alt K/S
100 Cool Down

Longer Workout: 3600 meters
Warm Up: 200 swim
18X50 S, 2X (f/e/f/f/e/f/f/f/e)
8X 75 K/D/S
2X (300 Pull, 3X100 S build by 100s, 6X50 alt K/S)
100 Cool Down