Friday's workout

400 75fr/25 RIMO
50 side kick
100 side kick/ zipper
150 side kick/ zipper/ single arm
200 side kick/ zipper/ single arm/ free
8x75 Odd: easy/build/fast, Even: Desc. 1-4
100 easy
4x50 working turns
5x100 pull (25free/25 3 breath only)
4x50 300 pace 20 sec. rest
100 easy
4x25 fast
200 easy

Thursday Workout

400 free,200 pull
4 x 75 free- kick, catchup, swim
4 x 50 fly- variable speed
8 x 25 free- dps
4 x 50 back-  variable speed
8 x 25 free- build each set of 4
4 x 50 breast- variable speed
8 x 25 free- 2 or fewer breaths
4 x 50 free-variable speed
8 x 25 free- build each set of 4
100 ez

Wednesday's workout

300swim, 200 pull
5x100 kick
400 75fr/25 fast IMO
3x100 @85%
2x200 pull
6x50 @ 85%
200 easy
200+100 @85%
100 easy
12x25 2 fast,1 easy
Warm down

Tuesday's workout

400 swim (last 100 IM)
12x50 kick, build, fast
4x(200pull,100broken fast, 100 easy)
200 easy

Amazing underwater kick...

Monday´s workout

200 S P K
8x75 50drill/25 free, easy/med/fast
300pull 75 free/25 stroke
12x25 4sprint, 2 easy
3x100 kick
6x50 2 fast/1 easy
2x150 50free/25 stroke
200 warm down