Shorter Workout: 1700 meters
Warm Up: 200S, 200K
100 Pull easy
200 Pull alt easy/fast by 25s
300 Pull build/reverse build: 50 easy/50 med/50 fast/50 fast/50 med/ 50 easy
300 Swim "  : etc...
200 Swim alt easy fast by 25s
100 Swim 75 med/ 25 fast
100 Cool Down

Standard Workout: 2300 meters
Warm Up: 2X (200S, 50K, 50D)
100 Pull Easy
200 Pull alt e/f
300 Pull build/reverse build by 50
300 Swim build/ reverse build by 50
200 swim alt e/f
100 Swim Fast
100 easy non-free
6X50 Swim, for quality w/ :15 rest
100 Cool Down

Longer Workout: 3300 meters
Warm Up: 3X (200S, 50K, 50D)
100 Pull Easy
200 Pull alt e/f
300 Pull build/reverse build
400 Pull ( alt 75 med/25 fast)
400 Swim (alt 75 med/25 fast)
300 Swim build/reverse build
200 Swim alt easy/fast
100 swim FAST
100 easy non-free
12X50 Free, quality and med fast :15 rest
100 Cool down