Thursday's workout

Warm up:
300 75free/25 least fav. stroke
9x50 2 drill, 1 swim

Main set:
3 x 200 pull desc. 1-3
4 x 150 neg. split
1 x 300 DPS/swim
3 x 100 300 pace
6 x 50 2 fast, 1 easy

Warm down:
2 x 75 kick
4 x 25 underwater kick
1 x 100 easy

Wednesday's workout

200 skp
6x75 IM trans.

8x100 desc. Interval every 2.

2x (150 pull, 3x50 kick)

1x200 for time.

100 easy

Tuesday's workout

2x300 75free/ 25 stroke
2x200 50 drill/50 swim

4x100 pull
4x75 free/str/free
4x50 desc.
4x25 easy/fast

200 easy

8x75 variable sprints

100 easy