Saturday's workout

2x200 free/scull
4x100 pull, kick
10x75 fly/free/choice, working turns
100 easy
4times:
100 (dive in) fly kick underwater/50 fast free/long fast turn 2:10
75 rest - 25 easy/25 fist/25 3 breaths 1:30
50 fast kick 1:10
25 sprint 2:00
100 easy
Relays

Friday's workout

300 swim
300 pull
3 x (3 x 50 kick- 1st 50 w/board, 2nd on back, 3rd underwater)- 1st
set dolphin, 2nd flutter, 3rd choice
400 free, 4 x 25 fly - build each 25
300 free,  4 x 25 back- build each 25
200 free, 4 x 25 breast- build each 25
100 free, 4 x 25 fly- build each 25
300 easy

Thursday's workout

400swim
300pull
200IM
100free
16x25 fly drill
8x50 working turns (2free, 1 fly)
300 pull
100IM
2x50 free/stroke
2x10oIM
4x50 free/stroke
100 eay

Wednesday's workout

3x300 free, free/fly, pull
4x100 fly drill
2x{400 free, 2x200 75free/25fly
100 easy

Tuesday's workout

200 SKIMPS
8x75 kick
10x50 free desc. 1-4,1-3,1-2,1
100 easy
10x50 free/fly
100 easy

Butterfly!

I am not sure what they say in the first video, but it looks very good!

STATE CHAMPIONSHIP

Monday's workout

300,200,100
4x200 kick/swim
4x{4x25 fly, 100 free
4x75 recovery
100 warm-down