Monday
Full body stretch	Swim 1 X 500M FREESTYLE AT WARM-UP PACE. REST INTERVALS: 60 SEC 3 X 200M FREESTYLE AT A FASTER, BUT COMFORTABLE PACE. REST INTERVALS: 45 SEC 1 X 200M FREESTYLE AT A STEADY PACE. REST INTERVALS: 60 SEC 16 X 25M FREESTYLE AT A FAST PACE, BUT NOT SPRINTING. REST INTERVALS: 30 SEC 1 X 100M EASY OTHER STROKES TOTAL: 1800M

Wednesday
Lower body stretch	Swim 1 X 400M FREESTYLE WARM-UP. REST INTERVALS: 60 SEC 16 X 50M FREESTYLE (DESCENDING IN EACH 4 X 50M). REST INTERVALS: 30 SEC DRILL 8 X 25M FREESTYLE. REST INTERVALS: 30 SEC 8 X 25M FREESTYLE. REST INTERVALS: 30 SEC 8 X 50M FREESTYLE (DESCENDING). REST INTERVALS: 45 SEC 1 X 100M EASY TOTAL: 1900M

Friday
Quick stretch	Swim 1 X 500M FREESTYLE WARM-UP. REST INTERVALS: 60 SEC PULL 1 X 400M FREESTYLE BREATHING EVERY 3RD STROKE. REST INTERVALS: 45 SEC KICK 1 X 300M FREESTYLE STEADY PACE. REST INTERVALS: 30 SEC 1 X 200M ANY OTHER STROKE EASY. REST INTERVALS: 60 SEC 8 X 100M FREESTYLE, HOLD COMFORTABLE PACE ON NO'S 1-4 AND SPEEDING UP ON NO'S 5-8. REST INTERVALS: 30 SEC 1 X 100M EASY FOR RECOVERY TOTAL: 2300M

Saturday
Full body stretch	Swim THE TEST SET 1 X 200M FREESTYLE WARM-UP. REST INTERVALS: 60 SEC 4 X 400M FREESTYLE. REST INTERVALS: 60 SEC 1 X 200M EASY RECOVERY. MIX STROKES HERE TOTAL: 1900M