Monday
Full body stretch	Swim 1 X 600M FREESTYLE. REST INTERVALS: 60 SEC PULL 1 X 300M FREESTYLE, BREATHE EVERY 3RD STROKE. REST INTERVALS: 45 SEC KICK 2 X 100M FREESTYLE, 75M EASY AND 25M FAST ON EACH. REST INTERVALS: 30 SEC 1 X 400M FREESTYLE, FIRST 200M EASY AND 2ND 200M FASTER (I.E. NEGATIVE SPLIT). REST INTERVALS: 45 SEC 4 X 100M FREESTYLE, 50M EASY 50M FASTER (I.E. AGAIN NEGATIVE SPLIT): REST INTERVALS: 30 SEC 1 X 100M EASY OTHER STROKES TOTAL: 2000M

Wednesday
Lower body stretch	Swim 1 X 800M FREESTYLE AT A COMFORTABLE PACE. REST INTERVALS: 60 SEC 1 X 400M FREESTYLE SLIGHTLY FASTER. REST INTERVALS: 60 SEC 1 X 200M FREESTYLE AGAIN FASTER THAN THE 400M PACE. REST INTERVALS: 60 SEC 1 X 100M FREESTYLE FAST TO SEE YOUR TIME. REST INTERVALS: 60 SEC KICK 8 X 25M FREESTYLE EASY. REST INTERVALS: 30 SEC 4 X 50M FREESTYLE DESCENDING. REST INTERVALS: 30 SEC 1 X 100M EASY OTHER STROKES TOTAL: 2000M

Friday
Quick stretch	Swim 1 X 400M FREESTYLE. REST INTERVALS: 60 SEC PULL 1 X 400M FREESTYLE. REST INTERVALS: 45 SEC KICK 1 X 200M FREESTYLE. REST INTERVALS: 30 SEC DRILL 8 X 25M FREESTYLE CATCH-UP. REST INTERVALS: 30 SEC 1 X 400M FREESTYLE NEGATIVE SPLIT. TOTAL: 1600M

Saturday
Full body stretch	Swim 1 X 400M FREESTYLE EASY. REST INTERVALS: 90 SEC 8 X 200M FREESTYLE. REST INTERVALS: 60 SEC 1 X 100M OTHER STROKES TO RECOVER TOTAL: 2100M