Shorter Workout: 1650 meters
Warm Up: 300 Swim
4X50 K (alt fast/easy)
4X100 (1-3 Pull, #4 : Free Fast)
3X50 K (alt fast/easy)
3X 100 (1-2 Pull, #3 Free Fast)
2X 50 K All Out w/ extra rest in between
100 Free Fast
100 Cool Down

Standard Workout: 2400 meters
Warm Up : 300 Swim
5X 50 K (alt fast/easy)
5X 100 (1-4 Pull, #5 Free fast)
4X50 K (alt fast/easy)
4X 100 (1-3 Pull, #4 Free fast)
3X50 K
3X 100 (1-2 Pull, #3 Free fast
2X50 K All OUt
100 Free fast
100 Cool Down

Shorter Distance: 1600 meters
Warm Up: 200S, 100 D, 100 K, 100S
6X50 S  (odds=easy, evens = fast) w/ :20 rest
2X (3X50 Swim w/:30 rest, 1X100 at double the 50's time, 1X50 easy non-free)
100 Pull
100 Cool Down

Standard Workout: 2200 meters
Warm Up: 200S, 200 D, 200 K, 200S
6X25 S, w/ :10 rest
6X50 S(odds=e, evens=f) w/:15
50 easy non-free
2X (3X50 at earlier fast avg. pace, w/ :30, 1X100 at double that pace, 1X50 easy non-free)
200 Pull
100 Cool Down

Longer Workout: 3050 meters
Warm Up:200S, 200D, 200K, 200S
6X25 S, w/:10
6X50S (odds=e, evens=fast) w/:15
100 easy non-free
4X (3X50 at earlier avg. fast pace, w/:20 rest, 1X100 at double that pace, 1X50 easy non-free)
2X200 Pull
`100 Cool Down