Monday
Full body stretch	Swim 1 X 100M FREESTYLE AT RELAXED PACE. REST INTERVALS: 45 SEC PULL 2 X 50M FREESTYLE - TRY BREATHING EVERY THIRD ARM CYCLE. REST INTERVALS: 45 SEC KICK 2 X 50M FREESTYLE AT STEADY PACE. REST INTERVALS: 45 SEC 8 X 25M FREESTYLE AT A FASTER PACE BUT EVEN THROUGHOUT. REST INTERVALS: 45 SEC (YOUR LAST 4 X 25M TRY SPEED UP A LITTLE MORE) 1 X 100M EASY - THIS IS RECOVERY SO DO SOME OTHER STROKES TOTAL: 600M

Wednesday
Lower body stretch	Swim 1 X 200M FREESTYLE. REST INTERVALS: 45 SEC 1 X 100M FREESTYLE AT A FASTER PACE THAN THE 200M. REST INTERVALS: 45 SEC 1 X 50M FREESTYLE AT A FASTER PACE THAN THE 100M. REST INTERVALS: 60 SEC KICK 6 X 25M CHOICE STROKE AT STEADY PACE. REST INTERVALS: 30 SEC 1 X 100M EASY, CHOICE STROKES TOTAL: 600M

Friday
Quick stretch	Swim 1 X 200M FREESTYLE EASY. REST INTERVALS: 60 SEC PULL 2 X 50M FREESTYLE, AGAIN TRY BREATHE EVERY THIRD ARM CYCLE. REST INTERVALS: 60 SEC 2 X 50M FREESTYLE, FIRST 25M EASY, SECOND FASTER. REST INTERVALS: 60 SEC 4 X 25M FREESTYLE AS FAST AS POSSIBLE. REST INTERVALS: 60 SEC 1 X 100M EASY CHOICE STROKES TOTAL: 600M

Saturday
Full body stretch	Swim THE TEST SET 1 X 200M FREESTYLE EASY. REST INTERVALS: 60 SEC 4 X 50M FREESTYLE - TRY KEEP EVEN SPLITS TO BALANCE YOUR TIME ON EACH 50M. REST INTERVALS: 20 SEC ADD UP ALL YOUR 50M TIMES TO GIVE YOU A 200M TIME. REMEMBER THIS FOR THE NEXT TEST 1 X 100M EASY MIXED STROKES FOR RECOVERY TOTAL: 500M