Monday
Full body stretch	Swim 1 X 50M FREESTYLE AT RELAXED PACE 2 X 25M FREESTYLE AT FASTER PACE. REST INTERVALS: 60 SEC 1 X 50M FREESTYLE AT RELAXED PACE. REST INTERVALS: 60 SEC KICK 2 X 25M FREESTYLE. REST INTERVALS: 45 SEC 1 X 50M FREESTYLE AT RELAXED PACE TOTAL: 250M

Wednesday
Lower body stretch	Swim 1 X 50M FREESTYLE EASY. REST INTERVALS: 60 SEC KICK 1 X 25M FREESTYLE WITH A BOARD. REST INTERVALS: 45 SEC KICK 1 X 25M FREESTYLE AT A RELATIVELY FAST PACE. 1 X 50M FREESTYLE EASY. REST INTERVALS: 60 SEC 1 X 25M FREESTYLE FAST. REST INTERVALS: 30 SEC 1 X 25M FREESTYLE EASY TOTAL: 200M

Friday
Quick stretch	Swim 1 X 50M FREESTYLE EASY. REST INTERVALS: 60 SEC PULL 1 X 25M FREESTYLE EASY. TRY TO BREATHE EVERY THIRD STROKE. REST INTERVALS: 60 SEC KICK 1 X 25 FREESTYLE STEADY PACE. REST INTERVALS: 60 SEC 1 X 25M OF ANOTHER STROKE. REST INTERVALS: 60 SEC 4 X 25M FREESTYLE AT A CONSISTENT PACE. REST INTERVALS: 45 SEC PER 25M 1 X 25M EASY TO RECOVER ANY STROKE TOTAL: 250M

Saturday
Full body stretch	Swim 1 X 200M FREESTYLE. SWIM THE FIRST 100M EASY, SPEED UP A LITTLE BETWEEN 100M AND 150M, THEN FROM 150M TO 200M SWIM AT A FASTER PACE AGAIN, BUT KEEP IT CONSISTENT. REST: 2 - 3 MIN 1 X 25M FAST OF ANY STROKES. 1 X 25 MIN EASY TO RECOVER TOTAL: 250M