Standard Distance: 2400 meters
Warm Up: 2X 200 Choice
8X50 Kick alt easy/fast by 25s
6X50 Drill (fingertip drag)
4X50 Swim, descend each time w/plenty of rest in between
4X200 (broken) 150 Pull build, rest :10/ 50 Swim med fast plus :)
100 cool down

Longer Distance: 4000 meters
Warm Up: 4X200 Choice
8x50 Kick, alt e/f
6X50 Drill, fingertip
4X50 Swim, descend time of each, rest :30
100 easy non free
5X200 (broken) 150 Pull build, rest :10/ 50 Swim med fast plus, rest :45
100 easy swim
6X150: odds=50fly/50Bk/50Br & evens=50Bk/50Br/50free
200 Cool Down