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