Friday´s workout

200swim
200kick
200pull
500 (25easy,25fast,50easy,50fast,75easy,75fast,100easy,100fast)
4x150 breaststroke drills
8x75 fast/easy/fast, easy/fast/easy
300 broken (4x75 100%)
200 easy

Wednesday's workout

2x300 free/drill/breast
3x (2x50, 4x25 kick)
5x (200 neg split, 100 500pace, 50 easy)

Tuesday's workout

150 SKPS
2x200 breast drill
2times:
2x50 easy
4x25 fast
2x50 easy
2x50 fast
2x50 easy
1x100 fast

300 easy

Monday's workout

6x200 1- swim, 2-swim/kick, 3- swim/breast
2x150 free/drill
300 fast/easy/fast
200 fast/easy/fast/easy
100 25easy/75 fast
200 fast/easy/fast/easy
300 fast/easy/fast
Wd

Saturday workout

400 swim
300 drill/swim
200 free/back
100 swim
10x 100 (5 pull, 5 kick)
6x ( 200 broken, 50 easy)
Wd

Thursday Workout

400 swim 

4 x 50 pull- vary stroke

4 x 50- backstroke drill- 7 kicks per side, goggles on head, laneline pull, swim

400- alt 100 free/100 back- dolphin kick past flags on backstroke

(100 swim, 75 kick, 50 drill, 25 hard) x 4; 1) back 2) free 3) stroke 4) free 

300 - alt 100 free/100 IM

200 ez

Wednesday's workout

200 SKPS
3x300 1- overkick/fast, 2 - 3,5,7, 3- easy/fast
3x200 pull
3x100 500 pace
8x75 kick, drill, swim