Saturday's workout

300 50 swim/50 back

2 times: 100 kick, 50 kick, 2x25 kick, 100 swim

4x50 @ 100 race pace
25 sprint
3x50 @ 100 race pace
2x25 sprint
2x50 @ 100 race pace
3x25 sprint
50 @ 100 race pace
4x25 sprint

4x75 w/d

Thursday's workout

400 75 free/ 25 zipper
5x100 pull
16.x50 3easy/fast, 1 easy RIMO 55/1'05/55/ 1'05
4x75 1:25 free/Tarzan/free, 3/5/3
2times:
4x25 kick 35'
100 IM 2:30

200 easy

Wednesday's workou

2 times:
100 free
100 75 free/ 25 scull
100 pull
100 50 swim/ 50 kick

8x50 desc. 1-4, 5-8
2x200
2x300
400
4x75 k/d/s

Tuesday's worlout

500 last 300 75 free/25 tarzan
2x150 easy/med./ fast
10x100 1st + 20 sec.
4x75 easy 1:30
2 times:
200 pull 20 sec rest
4x25 fast kick
150 warm down