Friday Workout

200s,k,p
12x25- 4IM drill, 4 free, 4 IM
4 x 100 kick- alt flutter/ dolphin- r,l,b,f
200 swim
400 pull
200 swim
6 x 75- alt free/choice- mid 25 hard
100 ez swim

Thursday workout

300 swim, 300 pull

4 x 100 kick- IM order 
Following x4 (1 and 3 all free, 2 and 4 stroke or IM)
25 fast @ :30
50 easy @ 1:15
50 fast @ 1:00
50 easy @ 1:15
100 fast @ 2:00 (from blocks)
50 easy @ 1:00

200 cool down

Wednesday´s workout

4x(100 swim, 100 drill)
3x (300 swim, 2x150 pull)
200 kick
3x100 fast
200 kick
6x50 fast
200 easy

Tuesday's workout

200 swim, kick, swim, drill
4x50 build
100 fast kick
200 pull (catch up/ free)
100 fast
200 pull 3/5/e/7
2x50 fast kick
200 pull (catch up/ free)
2x50 fast free
200 pull 3/5/e/7
4x25 fast (2 kick, 2 swim)
100 easy
50 fast from the block
200 easy

Bowling basics

Fly kick

Here is a very cool video with Michael Phelps training his fly kick...

http://www.youtube.com/watch?v=S5MKDcQ6u9I

Monday's workout

2x (100 Swim, Kick, Pull, IM)
16x50 1-8 free, 9-16 stroke/free
8x25 vs
8x50 free fast pace
8x25 vs (kick)
4x50 free fast pace, short rest
200 easy