Monday
Full body stretch	Swim 1 X 200M FREESTYLE (SPEED UP ON THE SECOND 100M SLIGHTLY, I.E. NEGATIVE SPLIT). REST INTERVALS: 60 SEC 2 X 100M FREESTYLE - AGAIN NEGATIVE SPLIT BUT FASTER (I.E. 2ND 100 FASTER THAN 1ST). REST INTERVALS: 60 SEC 4 X 25M FREESTYLE AT MAXIMUM SPEED. REST INTERVALS: 45 SEC 1 X 50M SLOWLY WITH MIXED STROKES TOTAL: 650M

Wednesday
Lower body stretch	Swim - 1 X 200M FREESTYLE EASY. REST INTERVALS: 60 SEC - 1 X 100M FREESTYLE NEGATIVE SPLIT. REST INTERVALS: 45 SEC - PULL 1 X 100M FREESTYLE, BREATHING EVERY THIRD STROKE. REST INTERVALS: 30 SEC DRILL 4 X 25M FREESTYLE. REST INTERVALS: 30 SEC 2 X 100M FREESTYLE, FIRST 50M EASY THEN 50M FASTER. REST INTERVALS: 45 SEC 1 X 100M OTHER STROKES EASY. REST INTERVALS: 30 SEC TOTAL: 700M

Friday
Quick stretch	Swim 1 X 100M FREESTYLE, SPEED UP A LITTLE AFTER EACH 50M. REST INTERVALS: 90 SEC PULL 1 X 100M FREESTYLE, BREATHING EVERY THIRD STROKE. REST INTERVALS: 45 SEC 8 X 50M FREESTYLE - TRY A FAST PACE BUT CONSISTENT. REST INTERVALS: 60 SEC 1 X 100M EASY OF OTHER STROKES TOTAL: 500M

Saturday
Full body stretch	Swim TEST YOURSELF! 1 X 100M EASY FOR A WARM-UP 5 X 100M FREESTYLE. TRY TO KEEP YOUR TIME CONSISTENT (KEEP ONE PACE). REST INTERVALS: 45M 1 X 100M EASY TO RECOVER TOTAL: 700M