Monday
Full body stretch	Swim 1 X 500M FREESTYLE (SPEED UP ON THE SECOND 250M, I.E. NEGATIVE SPLIT). REST INTERVALS: 60 SEC 2 X 200M FREESTYLE - AGAIN NEGATIVE SPLIT EACH (I.E. 2ND 150 FASTER THAN 1ST). REST INTERVALS: 45 SEC 4 X 25M FREESTYLE AT MAXIMUM SPEED. REST INTERVALS: 45 SEC 1 X 100M SLOWLY WITH MIXED STROKES TOTAL: 1200M

Wednesday
Full body stretch	Swim 1 X 200M FREESTYLE EASY. REST INTERVALS: 60 SEC 1 X 200M FREESTYLE NEGATIVE SPLIT. REST INTERVALS: 45 SEC PULL 2 X 100M FREESTYLE BREATHING EVERY THIRD STROKE. REST INTERVALS: 30 SEC DRILL 4 X 25M FREESTYLE. REST INTERVALS: 30 SEC 4 X 100M FREESTYLE, FIRST 50M EASY THEN 50M FASTER. REST INTERVALS: 45 SEC 1 X 100M OTHER STROKES EASY. REST INTERVALS: 30 SEC TOTAL: 1300M

Friday
Full body stretch	Swim 1 X 200M FREESTYLE, SPEED UP A LITTLE AFTER EACH 100M. REST INTERVALS: 90 SEC PULL 1 X 200M FREESTYLE, BREATHING EVERY THIRD STROKE. REST INTERVALS: 45 SEC 10 X 50M FREESTYLE - TRY A FAST PACE BUT CONSISTENT. REST INTERVALS: 60 SEC 1 X 100M EASY OF OTHER STROKES TOTAL: 1000M

Saturday
Full body stretch	Swim TEST YOURSELF 1 X 200M EASY FOR A WARM-UP 8 X 100M FREESTYLE, TRY KEEP YOUR TIME CONSISTENT. REST INTERVALS: 20 SEC 1 X 100M EASY TO RECOVER TOTAL: 1100M