This is the guide I use for Alter Self:
FLIGHT
Avarial (Humanoid Winged Elves) (Source: Races of Faerun, pg. 31)
Description: Soft, feathered wings spanning twelve to sixteen feet, usually white but sometimes gray, bown, black, or spexkled; Pale white skin with tinges of blue or faint silver; Silver-white or black hair; Large brilliant blue, green, or scintillating violet eyes; 5’9” height; thin graceful limbs and angular features.
Racial Skills: +4 Jump, +4 Spot, +2 Listen, +2 Search
Movement: 30’ Ground; 50’ Flight (Average Maneuverability)
BURROW
Asabi (Desert-Reptilian Humanoids) (Source: Monsters of Faerun, pg. 15)
Description: 7 Feet tall; 9 Foot long tail; Brown or Gray thick pebbly skin, fading to dun or light green on the belly; Yellow, egg-shaped eyes with horizontal slits for pupils; Limbs protrude from sinuous body at odd angles; Narrow, sloping forehead w/ protruding brow on head swinging from side to side on thin neck.
Racial Skills: Good jumpers. Max jump distance is 20 ft for standing jump and 15 for standing high jump.
Movement: 50’ Ground; 20’ Burrow
Racial Feats: Combat Reflexes
Natural Attack: Bite (1d4)
Natural Armor: +2
SWIM
Locathah (Fish-like Humanoid) (Source: Monster Manual, pg. 169)
Description: 5’ Tall, 175 Pounds; Fine, yellow-green scales; Large fins on its arms and legs.
Racial Skills: +8 Swim; Can always take 10 on Swim; Can run while swimming.
Movement: 60’ Swim
CLIMB
Spirit Folk: Mountain (Humanoid) (Source: Unapproachable East, pg. 71)
Description: Humanlike; Thin eyebrows; Pale or golden complexion; No facial or body hair; Hair on their heads is thick and luxurious.
Racial Skills: +8 Climb; Can always take 10 on Climb; +2 Balance; +2 Jump; +2 Tumble
Movement: 30’ Ground; 30’ Climb
GROUND MOVEMENT
Asabi (Desert-Reptilian Humanoids) (Source: Monsters of Faerun, pg. 15), 50’ Ground Move; See above
NATURAL ARMOR
Tren (Lizard-like Humanoid) (Source: Savage Species
http://www.wizards.com/default.asp?x=dnd/iw/20040613a&page=4 )
Description: Lizardlike, human height; Muscular limbs, long slender tail; wide jaw with razor-sharp teeth.
Racial Skills: +4 racial bonus on Hide checks; Improves to +8 underground.
Movement: 30 ft., swim 40 ft.
Natural Armor: +8
Natural Attack: 2 claws (1d4+2) and bite (1d6+1)
STEALTH
Skulk (Camouflaged Humanoid) (Source: Fiend Folio pg. 154)
Description: 5 to 6 feet tall; Devoid of all hair; Gray, leathery skin that changes colors from subdued browns to lurid reds and yellows, and even human flesh-tone; Deep blue eyes that lack pupils.
Racial Skills: +8 Move Silent; +15 Hide
Movement: 30’ Ground
