Friday workout

400 free- 200 swim, 100 single arm, 100 swim
300 pull
6 x 50 kick- at least 3 breaststroke
300 IM
225 Back, Breast, Free
150 Breast, Free
75 Free
300 Pull
200 Reverse IM
150 free, breast, back
100 free, breast
50 free
200 pull
100 ez

Thursday Workout

300 swim
3 x 100 pull :15 rest
4 x 50 breaststroke kick :10
4 x 25 breaststroke drill :10
4 x 200- 1 and 3 freestyle
2 and 4- alt 50 stroke/50 free  3:30/3:45
4 x 150- middle 50 IM order/Hard
Last 150 IM ( no freestyle)- FAST! 2:45
4 x 100- choice- build set 1:50
100 ez

Wednesday workout

300 swim
2x200 br/fr
100build
200 broken (4x50)
300 pull
400 100 fast/200 easy/100 fast
300 pull
200 broken
100 easy
6x100 single arm br, double pull out, br
Wd

I tried and made 12...

Monday workout

2 times:
200 swim
4x50 breaststroke drills

6x75 easy, build, fast E: free, O: breast

2times:
2x200 pull
4x100 mile pace

100 easy