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 1 X 100M FREESTYLE, KEEP LEGS AS LOOSE AS POSSIBLE. REST INTERVALS: 30 SEC DRILL 4 X 25M CATCH-UP FREESTYLE (CONCENTRATE ON FULL STROKES). REST INTERVALS: 30 SEC 4 X 50M FREESTYLE DESCENDING. START OFF REALLY EASY AND GO A LITTLE FASTER ON EACH 50M SWIM, ENDING WITH THE LAST 50M AT A GOOD STRONG PACE, BUT NOT AT MAXIMUM EFFORT. REST INTERVALS: 45 SEC 1 X 100M RECOVERY ANY STROKES TOTAL: 700M

Wednesday
Lower body stretch	Swim 1 X 100M FREESTYLE EASY. REST INTERVALS: 60 SEC 3 X 50M FREESTYLE, THE FIRST 25M DO FREESTYLE CATCH-UP AND THEN 25M FULL STROKE. REST INTERVALS: 30 SEC. THIS IS DONE EASY. 1 X 100M FREESTYLE EASY, CONCENTRATING ON DISTANCE PER STROKE. REST INTERVALS: 50 SEC 1 X 75M FREESTYLE, SLIGHTLY FASTER THAN THE 100M. REST INTERVALS: 40 SEC 1 X 50M FREESTYLE, SLIGHTLY FASTER THAN THE 75M. REST INTERVALS: 30 SEC 1 X 25M FREESTYLE FAST. REST INTERVALS: 60 SEC 1 X 100M EASY OTHER STROKES TOTAL: 600M

Friday
Quick stretch	Swim 1 X 200M FREESTYLE REALLY EASY. REST INTERVALS: 90 SEC DRILL 4 X 25M FREESTYLE CATCH-UP. REST INTERVALS: 30 SEC 4 X 25M FREESTYLE. SPRINT AT MAXIMUM SPEED WITH AS LITTLE BREATHING AS POSSIBLE. REST INTERVALS: 45 SEC 1 X 200M FREESTYLE REALLY EASY TOTAL: 600M

Saturday
Full body stretch	Swim TEST YOURSELF! 1 X 100M EASY FOR A WARM-UP 8 X 100M FREESTYLE, TRY KEEP YOUR TIME CONSISTENT (KEEP ONE PACE). REST INTERVALS: 45 SEC 1 X 100M EASY TO RECOVER TOTAL: 1000M