Monday
Full body stretch	Swim 1 X 100M FREESTYLE AT RELAXED PACE. REST INTERVALS: 60 SEC 4 X 25M FREESTYLE AT A FASTER PACE. REST INTERVALS: 60 SEC 1 X 100M FREESTYLE AT A RELAXED PACE (LIKE WARM- UP PACE). REST INTERVALS: 60 SEC KICK 4 X 25M FREESTYLE. REST INTERVALS: 45 SEC 1 X 100M FREESTYLE AT A RELAXED PACE TOTAL: 500M

Wednesday
Full body stretch	Swim 1 X 100M FREESTYLE EASY. REST INTERVALS: 60 SEC KICK 1 X 50M FREESTYLE WITH BOARD. REST INTERVALS: 45 SEC KICK 2 X 25M FREESTYLE FASTER THAN THE 50M. REST INTERVALS: 45 SEC 1 X 100M FREESTYLE EASY. REST INTERVALS: 60 SEC 2 X 25M FREESTYLE FAST. REST INTERVALS: 30 SEC 1 X 50M FREESTYLE EASY TOTAL: 400M

Friday
Full body stretch	Swim 1 X 100M FREESTYLE EASY. REST INTERVALS: 60 SEC PULL 1 X 50M FREESTYLE EASY. TRY BREATHE EVERY THIRD STROKE. REST INTERVALS: 60 SEC KICK 1 X 50M FREESTYLE STEADY PACE. REST INTERVALS: 60 SEC 1 X 50M OF ANOTHER STROKE. REST INTERVALS: 60 SEC 8 X 25M FREESTYLE AT A CONSISTENT PACE. REST INTERVALS: 45 SEC PER 25M 1 X 50M EASY TO RECOVER ANY STROKE TOTAL: 500M

Saturday
Full body stretch	Swim SWIM 1 X 400M FREESTYLE. DURING THE DISTANCE, SWIM THE FIRST 200M EASY, SPEED UP A LITTLE BETWEEN 200M AND 300M, THEN FROM 300M TO 400M SWIM AT A FASTER PACE AGAIN, BUT KEEP IT CONSISTENT. REST INTERVALS: 2 - 3 MIN 2 X 25M FAST OF ANY STROKES. REST INTERVALS: 45 SEC 1 X 50M EASY TO RECOVER TOTAL: 500M