Saturday workout

200 swim
200 free/back
200 free/breast
200 free/fly
8x75 kds,e/b/f
4x150 pull
2x100 broken from de dive
2x150 3/5/7
1x100 broken from dive
6x50 easy
1x100 sprint
200 easy

Friday workout

300 swim

2times:
200 - 50 swim/ 50 drill
2x150 pull
4 x 50 kick - easy/fast, fast/easy, all fast, all underwater

2x300 - 1-50easy/50fast/100easy/100 fast, 2- easy/med./fast by 100
1'30 break
6x100 pace 10 sec. rest
200 easy

Thursday workout

300 swim
200 pull
100 kick
400 free- build by 100
Freestyle ladder 1:00 ---> :40 (2x) --->1:00 (500)
350 pull
Stroke ladder 1:10 ---> :50 ---> 1:10 (500)
300 kick- change kick every 75
200 ez

2850 total

Wednesday's workout

400 100 swim/ 50 kick
8x50 build 1-4
5x300 swim, swim/overkick, 3x100 pace, 300 pull, 300 fast
8x75 wd

Tuesday's workout

300 swim
3x100 50 single arm free/ 50 scull
4x50 easy/ fast
2x200 1 pull, 2- swim mile pace
2x300 1 pull neg. Split, 2- swim 1/2 mile pace
1x400 100 fast/ 200 easy/ 100 fast
2times:
2x50 kick easy/fast
4x25 vs.
100 easy

WHITE vs BLUE

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Monday's workout

2x { 200 swim, 4x50 drill/swim
8x75 1-4 kick, 5-8 build
5x200   (2 swim, 2 pull, 2 75 free/25 stroke)
1x500