Monday
Full body stretch	Swim 1 X 500M FREESTYLE, SPEED UP A LITTLE AFTER EACH 100M. REST INTERVALS: 90 SEC PULL 1 X 300M FREESTYLE, BREATHING EVERY THIRD STROKE. REST INTERVALS: 45 SEC 8 X 50M FREESTYLE - TRY A FAST PACE BUT CONSISTENT. REST INTERVALS: 60 SEC 1 X 50M EASY OF OTHER STROKES TOTAL: 1050M

Wednesday
Lower body stretch	Swim - 1 X 300M 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 - 8 X 50M FREESTYLE - TRY A FAST PACE BUT CONSISTENT. REST INTERVALS: 60 SEC - 1 X 100M EASY OF OTHER STROKES TOTAL: 1000M

Friday
Quick stretch	Swim 1 X 400M FREESTYLE REALLY EASY. REST INTERVALS: 90 SEC DRILL 4 X 25M FREESTYLE CATCH-UP. REST INTERVALS: 30 SEC 2 X 25M FREESTYLE. SPRINT AT MAXIMUM SPEED WITH AS LITTLE BREATHING AS POSSIBLE. REST INTERVALS:45 SEC 1 X 200M FREESTYLE REALLY EASY TOTAL: 750M