Saturday Workout

300 swim

300 pull

4 x 75 kick- IM order :10 rest

12 x 50 - midpools- 1-4- free, 5-8 fly/back/breat, 9-12 stroke :50/:55

8 x 125- odds steady free, evens IM- work rotatin 50   2:15/2:30

1 x 400 (100fr/100weak stroke/100fr/100strong stroke) 
1 x 200 (100fr/100weak)

Friday workout

150swim, 100 kick
150swim, 100 IM
150pull, 100 kick
150pull, 100 IM
2x200 IM drill
2x { 6x25 vs, 200 build
100 easy
2x200 broken IM
Wd

Thursday Workout

400 swim

300 pull

100 kick

200 Fly- right arm, left arm, kick, swim

4 x 50 - fly/free build each 50

200 back- 1 lgth kick, 1 swim

4 x 50 back- build each 50

200 breast- 25 free kick, 25 dolphin kick, 50 swim

4 x 50 breast- build each 50

200 free- right arm, left arm, kick swim

4 x 50 free- build set

8 x 25 alt IM order/free- sprints

200 ez

Wednesday workout

400 75swim/25 IMO
8x { 75 build, 25 sprint (4 rounds kick, 4 rounds swim)
4times:
200 easy, drill, easy, drill
200 pull build (rounds 1 & 3), swim fast (rounds 2&4)

100 easy

Tuesday workout

200 swim
100IM
200pull
100IM
16x50 IM transition
4 times:
2x50 kick fast
4x25 easy, fast
75 IM

300 easy

IM turns

I have watched this race several times and the turns are unbelievable... In the back to breast transition, pay closer attention to the guy in lane 1.

100 IM - Ryan Lochte

Monday workout

200 skps
9x50 IM transition working on turns
2 times:
2x150 swim, pull
2x100 IM
4x75 easy/build/fast