Monday
Full body stretch	Swim 1 X 400M FREESTYLE AT A RELAXED PACE. REST INTERVALS: 60 SEC 4 X 100M FREESTYLE AT A FASTER PACE. REST INTERVALS: 60 SEC 1 X 300M FREESTYLE AT A RELAXED PACE (LIKE THE WARM-UP PACE). REST INTERVALS: 60 SEC 8 X 50M FREESTYLE AT A FASTER PACE THAN THE 100M SWIMS ABOVE. REST INTERVALS: 45 SEC 1 X 200M FREESTYLE AT A RELAXED PACE. REST INTERVALS: 60 SEC 4 X 25M FREESTYLE FAST. REST INTERVALS: 30 SEC 1 X 100M OF ANOTHER EASY STROKE TO LOOSEN TOTAL: 1900M

Wednesday
Lower body stretch	Swim 1 X 800M FREESTYLE EASY. REST INTERVALS: 60 SEC KICK 1 X 200M FREESTYLE WITH A BOARD. REST INTERVALS: 45 SEC KICK 4 X 25M FREESTYLE FAST. REST INTERVALS: 45 SEC 1 X 400M FREESTYLE EASY. REST INTERVALS: 60 SEC 4 X 25M FREESTYLE FAST. REST INTERVALS: 30 SEC 1 X 100M FREESTYLE EASY TOTAL: 1700M

Friday
Quick stretch	Swim 1 X 400M FREESTYLE EASY. REST INTERVALS: 60 SEC PULL 1 X 300M FREESTYLE EASY. TRY BREATHE EVERY 3RD STROKE. REST INTERVALS: 60 SEC KICK 1 X 200M FREESTYLE STEADY PACE. REST INTERVALS: 60 SEC 1 X 100M OF ANOTHER STROKE. REST INTERVALS: 60 SEC 20 X 25M FREESTYLE AT A CONSISTENT PACE. REST INTERVALS: 30 SEC PER 25M 1 X 100M EASY TO RECOVER ANY STROKE TOTAL: 1600M

Saturday
Full body stretch	Swim 1 X 1200M FREESTYLE. DURING THE DISTANCE, SWIM THE FIRST 400M EASY, SPEED UP A LITTLE BETWEEN 400M AND 800M, THEN FROM 900M TO 1200M SWIM AT A FASTER PACE AGAIN, BUT KEEP IT CONSISTENT. REST INTERVALS: 2 MIN 4 X 25M FAST OF ANY STROKE. REST INTERVALS: 30 SEC 1 X 100M EASY TOTAL: 1400M