Monday
Full body stretch	Swim 1 X 200M FREESTYLE AT WARM-UP PACE. REST INTERVALS: 60 SEC 2 X 50M FREESTYLE AT A FASTER BUT COMFORTABLE PACE. REST INTERVALS: 60 SEC KICK 2 X 100M FREESTYLE AT STEADY PACE. REST INTERVALS: 60 SEC 4 X 25M FREESTYLE AT A FAST PACE, BUT NOT SPRINTING. REST INTERVALS: 30 SEC 1 X 100M EASY OTHER STROKES TOTAL: 700M

Wednesday
Lower body stretch	Swim 1 X 200M FREESTYLE WARM-UP. REST INTERVALS: 60 SEC 8 X 25M FREESTYLE - NO 1-2 EASY, NO 3-4 FASTER, NO 5-6 FASTER, NO 7-8 FASTER, BUT NOT A SPRINT. REST INTERALS: 30 SEC (THIS IS CALLED DESCENDING IN EACH 2 X 25M) DRILL 4 X 25M FREESTYLE. REST INTERVALS: 45 SEC 8 X 25M FREESTYLE. START EASIER AT NO 1 AND GET FASTER TO NO 8 (CALLED DESCENDING). REST INTERVALS: 45 SEC 1 X 100M EASY TOTAL: 800M

Friday
Quick stretch	Swim 1 X 200M FREESTYLE WARM-UP. REST INTERVALS: 60 SEC PULL 1X 100M FREESTYLE, AGAIN TRY BREATHE EVERY THIRD ARM CYCLE. REST INTERVALS: 45 SEC KICK 1 X 100M FREESTYLE STEADY PACE. REST INTERVALS: 45 SEC 8 X 25M FREESTYLE, HOLD COMFORTABLE PACE ON NO'S 1-4 AND SPEEDING UP ON NO'S 5-8. REST INTERVALS: 45 SEC 1 X 100M EASY FOR RECOVERY TOTAL: 700M

Saturday
Full body stretch	Swim TEST YOURSELF ON THIS SESSION AND TRY REMEMBER YOUR TIMES ON THE 100M SWIMS 1 X 100M FREESTYLE WARM-UP. REST INTERVALS: 60 SEC 4 X 100M FREESTYLE. REST INTERVALS: 60 SEC (REMEMBER YOUR TIMES ON THIS SET) 1 X 100M EASY RECOVERY. MIX STROKES HERE TOTAL: 600M