Monday
Full body stretch	Swim 1 X 300M FREESTYLE EASY. REST INTERVALS: 60 SEC 3 X 100M FREESTYLE AT A FASTER BUT COMFORTABLE PACE. REST INTERVALS: 45 SEC KICK 1 X 200M FREESTYLE AT A STEADY PACE. REST INTERVALS: 60 SEC 8 X 25M FREESTYLE AT A FAST PACE BUT NOT SPRINTING. REST INTERVALS: 30 SEC 1 X 100M EASY OTHER STROKES TOTAL: 1100M

Wednesday
Lower body stretch	Swim 1 X 200M FREESTYLE WARM-UP. REST INTERVALS: 60SEC 16 X 25M FREESTYLE - NO 1-4 EASY, NO 5-8 FASTER, NO 9-12 FASTER, NO 13-16 FASTER, BUT NOT A SPRINT. REST INTERVALS: 30 SEC (THIS IS CALLED DESCENDING IN EACH 4 X 25) DRILL 8 X 25M FREESTYLE. REST INTERVALS: 30 SEC 8 X 25M FREESTYLE. START EASIER AT NO 1 AND GET FASTER TO NO 8 (CALLED DESCENDING). REST INTERVALS: 45 SEC 1 X 100M EASY TOTAL: 1100M

Friday
Quick stretch	Swim 1 X 300M FREESTYLE WARM-UP. REST INTERVALS: 60 SEC PULL 1 X 200M FREESTYLE. TRY BREATHE EVERY THIRD STROKE. REST INTERVALS: 45 SEC KICK 1 X 100M FREESTYLE STEADY PACE. REST INTERVALS: 45 SEC 8 X 50M FREESTYLE, HOLD COMFORTABLE PACE ON NO'S 1-4 AND SPEEDING UP ON NO'S 5-8. REST INTERVALS: 45 SEC 1 X 100M EASY FOR RECOVERY TOTAL: 1100M

Saturday
Full body stretch	Swim TEST YOURSELF ON THIS SESSION AND TRY REMEMBER YOUR TIMES ON THE 200M SWIMS 1 X 200M FREESTYLE WARM-UP. REST INTERVALS: 60 SEC 4 X 200M FREESTYLE. REST INTERVALS: 60 SEC 1 X 100M EASY RECOVERY. MIX STROKES HERE TOTAL: 1100M