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