Swim Workout - on your own (3 distances)

Regular workout:
W.U. 200 swim, 100 drill, 100 pull

kick set:
5 x 100 on :15R
odd: 50 swim/50 kick (kick = fly)
even: 50 kick/50 swim (kick = breast or free)

M.S. 1000 broken:
200 pull on :30R
4 x 100 IM (fly, back, breast, free) or 25 free/25 no free on :20R
2 x 200 swim on :30R

200 ez cooldown
(Total: 2100m)

LONG workout:
W.U. 200 swim, 200 drill, 200 pull

kick set:
5 x 100 on :15R
odd: 50 kick/50 swim (kick = fly)
even: 50 swim/50 kick (kick = free or breast)

M.S. 2 x 1000 broken:
200 pull on :30R
4 x 100 IM (fly, back, breast, free) or 25 free/25 no free) on :20R
2 x 200 swim on :30R

200 ez cooldown
(Total: 3200m)

LONG LONG Workout:
W.U. 2 X {200 swim, 200 drill, 200 pull

Kick set:
10 x 100 on :15R
odd: 50 kick/50 swim (kick = fly)
even: 50 swim/50 kick (kick = breast or free)

M.S. 2 x 1000 broken
200 pull on :30R
4 x 100 IM on :20R
2 x 200 swim on :30R

200 ez cooldown
(Total = 4400m)