Monday
Full body stretch	Swim 1 X 100M FREESTYLE AT WARM-UP PACE. REST INTERVALS: 60 SEC 2 X 25M FREESTYLE AT A FASTER BUT COMFORTABLE PACE. REST INTERVALS: 60 SEC KICK 2 X 50M FREESTYLE AT STEADY PACE. REST INTERVAL: 60 SEC. 2 X 25M FREESTYLE AT FAST PACE BUT NOT SPRINTING. REST INTERVALS: 30 SEC. 1 X 50M FREESTYLE EASY - THIS IS RECOVERY SO DO SOME OTHER STROKES TOTAL: 350M

Wednesday
Lower body stretch	Swim 1 X 100M FREESTYLE WARM-UP. REST INTERVALS: 60 SEC 4 X 25M FREESTYLE. NO1 - EASY, NO2 - FASTER, NO 3 - FASTER, NO 4 - FASTER BUT NOT A SPRINT. REST INTERVALS: 30 SEC (THIS IS CALLED DESCENDING IN EACH 1 X 25) DRILL 2 X 25M FREESTYLE. REST INTERVALS: 45 SEC 4 X 25M FREESTYLE. START EASIER AT NO1 AND GET FASTER TO NO4 (CALLED DESCENDING). REST INTERVALS: 45 SEC. SWIM: 1 X 50M EASY TOTAL: 400M

Friday
Quick stretch	Swim 1 X 100M FREESTYLE WARM-UP. REST INTERVALS: 60 SEC PULL 1 X 50M FREESTYLE. TRY TO BREATHE EVERY THIRD ARM CYCLE. REST INTERVALS: 45 SEC. KICK 1 X 50M FREESTYLE STEADY PACE. REST INTERVALS: 45 SEC 4 X 25M FREESTYLE. HOLD COMFORTABLE PACE ON NO'S 1-2 AND SPEEDING UP ON NO'S 5 - 8. REST INTERVALS: 45 SEC 1 X 50M EASY FOR RECOVERY

Saturday
Full body stretch	Swim TEST YOURSELF IN THIS SESSION AND TRY TO REMEMBER YOUR TIMES ON TE 50M SWIMS. 1 X 50M FREESTYLE WARM-UP. REST INTERVALS: 60 SEC 4 X 50 M FREESTYLE. REST INTERVALS: 60 SEC REMEMBER YOUR TIMES ON THIS SET. 1 X 50M EASY RECOVERY. MIX STROKES HERE TOTAL: 300M