Monday
Full body stretch	Swim 1 X 200M FREESTYLE AT RELAXED PACE. REST INTERVALS: 60 SEC 4 X 50M FREESTYLE AT A FASTER PACE. REST INTERVALS: 60 SEC 1 X 100M FREESTYLE AT A RELAXED PACE (LIKE THE WARM-UP PACE). REST INTERVALS: 60 SEC 8 X 25M FREESTYLE AT A FASTER PACE THAN THE 50M SWIMS ABOVE. REST INTERVALS: 45 SEC 1 X 100M FREESTYLE AT A RELAXED PACE TOTAL: 800M

Wednesday
Lower body stretch	Swim 1 X 400M FREESTYLE EASY. REST INTERVALS: 60 SEC KICK 1 X 100M FREESTYLE WITH A BOARD. REST INTERVALS: 45 SEC KICK 4 X 25M FREESTYLE FAST. REST INTERVALS: 45 SEC 1 X 200M FREESTYLE EASY. REST INTERVALS: 60 SEC 4 X 25M FREESTYLE FAST. REST INTERVALS: 30 SEC 1 X 100M FREESTYLE EASY TOTAL: 1000M

Friday
Quick stretch	Swim 1 X 200M FREESTYLE EASY. REST INTERVALS: 60 SEC PULL 1 X 200M FREESTYLE EASY. TRY BREATHE EVERY THIRD STROKE. REST INTERVALS: 60 SEC KICK 1 X 100M FREESTYLE STEADY PACE. REST INTERVALS: 60 SEC 1 X 100M OF ANOTHER STROKE. REST INTERVALS: 60 SEC 8 X 25M FREESTYLE AT A CONSISTENT PACE. REST INTERVALS: 45 SEC PER 25M 1 X 100M EASY TO RECOVER, ANY STROKE TOTAL: 900M

Saturday
Full body stretch	Swim 1 X 800M FREESTYLE. DURING THE DISTANCE, SWIM THE FIRST 300M EASY, THEN SPEED UP A LITTLE BETWEEN 300M AND 600M, THEN FROM 700 TO 800M SWIM AT A FASTER PACE AGAIN, BUT KEEP IT CONSISTENT. REST INTERVALS: 2 MIN 4 X 25M FAST OF ANY STROKES. REST INTERVALS: 30 SEC 1 X 100M EASY TOTAL: 1000M