Monday
Full body stretch	Swim - 1 X 100M FREESTYLE. REST INTERVALS: 60 SEC - PULL 1 X 50M FREESTYLE. BREATHE EVERY 3RD STROKE. REST INTERVALS: 45 SEC - KICK 2 X 25M FREESTYLE. KEEP LEGS AS LOOSE AS POSSIBLE. REST INTERVAL: 30 SEC - DRILL 2 X 25M CATCH-UP FREESTYLE (CONCENTRATE ON FULL STROKES). REST INTERVAL: 30 SEC 4 X 25M FREESTYLE DESCENDING. START OFF REALLY EASY AND GO A LITTLE FASTER ON EACH 25M SWIM, ENDING WITH THE LAST 25M AT A GOOD STRONG PACE BUT NOT AT MAXIMUM EFFORT. REST INTERVAL: 45 SEC. 1 X 50M RECOVERY ANY STROKES TOTAL = 400

Wednesday
Full body stretch	Swim - 1 X 50M FREESTYLE EASY. REST INTERVAL: 60 SEC - 6 X 25M FREESTYLE. DO THE FIRST 25M FREESTYLE CATCH-UP AND THEN FULL STROKE. REST INTERVAL: 30 SEC. THIS IS DONE EASY - 2 X 25M FREESTYLE EASY, CONCENTRATING ON DISTANCE PER STROKE. REST INTERVAL: 50 SEC - 2 X 25M FREESTYLE, SLIGHTLY FASTER THAN THE PREVIOUS. REST INTERVAL: <30 SEC> - 2 X 25M FREESTYLE FAST. REST INTERVAL: 60 SEC - 1 X 50M EASY OTHER STROKES TOTAL: 400M

Friday
Full body stretch	Swim - 1 X 200M FREESTYLE REALLY EASY. REST INTERVAL: 90 SEC. - DRILL 6 X 25M FREESTYLE CATCH-UP. REST INTERVALS: 30 SEC. - 2 X 25 ANY OTHER STROKE REALLY EASY. - 4 X 25M FREESTYLE. SPRINT AT MAXIMUM SPEED WITH AS LITTLE BREATHING AS POSSIBLE. REST INTERVALS: 45 SEC. - 1 X 100M FREESTYLE REALLY EASY. TOTAL: 600M