Monday
Full body stretch	Swim 1 X 200M FREESTYLE. REST INTERVALS: 60 SEC PULL 1 X 100M FREESTYLE. BREATHE EVERY 3RD STROKE. REST INTERVALS: 45 SEC KICK 2 X 50M FREESTYLE, 25M EASY AND 25M FAST ON EACH. REST INTERVALS: 45 SEC 1 X 100M FREESTYLE, FIRST 50M EASY AND 2ND 50M FASTER (I.E. NEGATIVE SPLIT). REST INTERVALS: 60 SEC 4 X 50M FREESTYLE, 25M EASY, 25 FASTER (I.E. AGAIN NEGATIVE SPLIT). REST INTERVALS: 60 SEC 1 X 100M EASY OTHER STROKES TOTAL: 800M

Wednesday
Lower body stretch	Swim 1 X 100M FREESTYLE AT A COMFORTABLE PACE. REST INTERVALS: 60 SEC 1 X 100M FREESTYLE SLIGHTLY FASTER. REST INTERVALS: 60 SEC 1 X 100M FREESTYLE AGAIN FASTER THAN THE 100M PACE. REST INTERVALS: 60 SEC 1 X 50M FREESTYLE FAST TO SEE YOUR TIME. REST INTERVALS: 60 SEC KICK 4 X 25M FREESTYLE EASY. REST INTERVALS: 30 SEC 4 X 25M FREESTYLE DESCENDING (I.E. GOING FASTER FROM NO 1 - NO 4). REST INTERVALS: 30 SEC 1 X 50M EASY OTHER STROKES TOTAL: 600M

Friday
Quick stretch	Swim 1 X 200M FREESTYLE. REST INTERVALS: 60 SEC PULL 1X 100M FREESTYLE. REST INTERVALS: 45 SEC DRILL 4 X 25M FREESTYLE CATCHUP. REST INTERVALS: 30 SEC 1 X 200M FREESTYLE NEGATIVE SPLIT TOTAL: 600M

Saturday
Full body stretch	Swim 1 X 100M FREESTYLE EASY. REST INTERVALS: 90 SEC 8 X 50M FREESTYLE. REST INTERVALS: 45 SEC 1 X 100M OTHER STROKES TO RECOVER TOTAL: 600M