3500 yds/meters, Advanced, mostly free with some IM in the warm up, a little pull, nice little workout

1,400 yds/meters, Beg/Int, Freestyle, just one challenging base, good practice for using bases and getting used to active recovery

7,600 yds/meters, EPIC DISTANCE WORKOUT, great for a weekend when you want to totally demolish yourself, long swims holding challenging paces. No crazy bases.