Monday
Full body stretch	Swim 1 X 50M FREESTYLE AT RELAXED PACE. REST INTERVALS: 45 SEC PULL 2 X 25M FREESTYLE - TRY BREATHING EVERY THIRD ARM CYCLE. REST INTERVAL: 45 SEC KICK 1 X 50M FREESTYLE AT STEADY PACE. REST INTERVAL: 45 SEC 4 X 25M FREESTYLE AT FASTER BUT EVEN PACE THROUGHOUT. REST INTERVALS: 45 SEC. TRY TO SPEED UP A LITTLE ON THE LAST 2 X 25M'S 1 X 50M FREESTYLE EASY - THIS IS RECOVERY SO DO SOME OTHER STROKES TOTAL: 300M

Wednesday
Lower body stretch	Swim 1 X 100M FREESTYLE. REST INTERVALS: 45 SEC 1 X 50M FREESTYLE AT A FASTER PACE THAN THE 100M. REST INTERVALS: 45 SEC 1 X 25M FREESTYLE AT A FASTER PACE THAN THE 50M. REST INTERVALS: 60 SEC KICK 3 X 25M CHOICE STROKE AT STEADY PACE. REST INTERVALS: 30 SEC SWIM 1 X 50M EASY, CHOICE STROKES. TOTAL: 300M

Friday
Quick stretch	Swim 1 X 100M FREESTYLE EASY. REST INTERVALS: 60 SEC PULL 2 X 25M FREESTYLE. TRY TO BREATHE EVERY THIRD ARM CYCLE. REST INTERVALS: 60 SEC 2 X 25M FREESTYLE, FIRST 25M EASY, SECOND 25M FASTER. REST INTERVALS: 60 SEC 2 X 25M FREESTYLE AS FAST AS POSSIBLE. REST INTERVALS: 60 SEC 1 X 50M EASY CHOICE STROKES TOTAL: 300M

Saturday
Full body stretch	Swim THE TEST SET 1 X 100M FREESTYLE EASY. REST INTERVALS: 60 SEC 2 X 50M FREESTYLE - TRY KEEP EVEN SPLITS TO BALANCE YOUR TIME ON EACH 50M. REST INTERVALS: 20 SEC 1 X 50M EASY MIXED STROKES FOR RECOVERY TOTAL: 250M