Friday's workout

 4 x 150  - swim, kick, pull, choice

6 x 50 drill- side kicks, single arm, strong finish- repeat

300 swim

6 x 50 work turns

300 pull

6 x 50 breath control

300 kick

8 x 25 4 golf/ 4 sprint choice

200 easy

Thursday's workout

600 75free/25RIMO
16x50 1-8 scull/swim, 9-12 fast turns, 13-16 4breatths
8x{ 75 stroke/free/stroke, 50 easy free, 25 sprint stroke
200 easy

Wednesday's workout

10x100
1 & 2 - free
3 & 4 - kick easy, fast
4-9 - pull desc. 1-5
10 - easy
3x200 50side kick,50 6kick switch, 50 1,2,3 drill, 50 free
4x300 1-fast turns, 2-fast,easy, 3-fast and long turn, 4- 500 pace
200 kick
100 easy

Before the "magic suits"

50 free world record. Let's see how much time we need to get there again.

Tuesday's workouk

300 swim
200 pull
100 kick
2x { 2x100 drill, 50 easy
4x150 pull
16x50 free/stroke
300 breathing evrery 3,5,7
100 easy