Wednesday's workout

4x150 (swim, overkick, drill, swim)
2x200 long streamlines
1x400 pull
9x50 kick desc 1-3
1x300 swim with paddles
100 easy
10x25 O: underwater, E: no breath

Warm down

Tuesday's workout

200 swim
2x100 stroke / free
4x50 drill

6x75 kick (last 2 no board)

3x125 pull desc 1-3
75 easy
1x50 fast pull
3x75 stroke / free / stroke desc
75 easy
2x50 stroke fast
3x25 free desc
75 easy
3x50 fast free

Monday's Workout (6.6)

Warm Up 

 - 200 swim

 - 400 IM - 50 kick, 25 drill, 25 swim

 - 200 pull

 - 4X50 drill @ :10 seconds rest 

Main Set: 

 - 4X100 pull @ 1:40/1:50/2:00

 - 4X75 IM @ 1:30

 - 3X100 pull @ 1:40/1:50/2:00

 - 4X50 stroke - 25 build, 25 fast @ 1:00

 - 2X100 pull @ 1:40/1:50/2:00 

 - 4X25 choice fast @ :40 

Warm Down

200 easy