Monday
Full body stretch	Swim 1 X 200M FREESTYLE EASY. REST INTERVALS: 60 SEC PULL 2 X 100M FREESTYLE - TRY BREATHING EVERY THIRD ARM CYCLE. REST INTERVALS: 45 SEC KICK 4 X 50M FREESTYLE AT STEADY PACE. REST INTERVALS: 30 SEC 4 X 50M FREESTYLE AT FASTER PACE BUT EVEN THROUGHOUT (TRY SPEED UP A LITTLE MORE ON EACH 50). REST INTERVALS: 30 SEC 1 X 100M EASY - THIS IS RECOVERY SO DO SOME OTHER STROKES TOTAL: 900M

Wednesday
Lower body stretch	Swim 1 X 300M FREESTYLE. REST INTERVALS: 45 SEC 1 X 200M FREESTYLE AT A FASTER PACE THAN THE 300M. REST INTERVALS: 30 SEC 1 X 100M FREESTYLE AT A FASTER PACE THAN THE 200M. REST INTERVALS: 60 SEC KICK 8 X 25M CHOICE STROKE AT STEADY PACE. REST INTERVALS: 15 SEC 1 X 100M EASY, CHOICE STROKES TOTAL: 900M

Friday
Quick stretch	Swim 1 X 300M FREESTYLE EASY. REST INTERVALS: 60 SEC PULL 3 X 100M FREESTYLE. TRY BREATHE EVERY THIRD STROKE. REST INTERVALS: 60 SEC 4 X 50M FREESTYLE, FIRST 25M EASY, SECOND 25M FASTER. REST INTERVALS: 45 SEC 4 X 25M FREESTYLE AS FAST AS POSSIBLE. REST INTERVALS: 60 SEC 1 X 100M EASY CHOICE STROKES TOTAL: 1000M

Saturday
Full body stretch	Swim 1 X 400M FREESTYLE EASY. REST INTERVALS: 60 SEC 4 X 100M FREESTYLE - TRY KEEP EVEN SPLITS TO BALANCE YOUR TIME ON EACH 100M. REST INTERVALS: 20 SEC ADD UP ALL YOUR 100M TIMES TO GIVE YOU A 400M TIME. REMEMBER THIS FOR THE NEXT TEST. 1 X 100M EASY MIXED STROKES FOR RECOVERY TOTAL: 900M