Monday
Full body stretch	Swim 1 X 1000M FREESTYLE (SPEED UP ON THE SECOND 500M, I.E. NEGATIVE SPLIT). REST INTERVALS: 60 SEC 2 X 400M FREESTYLE - AGAIN NEGATIVE SPLIT EACH (I.E. 2ND 200M FASTER THAN 1ST). REST INTERVALS: 45 SEC 8 X 25M FREESTYLE AT MAXIMUM SPEED. REST INTERVALS: 45 SEC 1 X 200M SLOWLY WITH MIXED STROKES TOTAL: 2200M

Wednesday
Lower body stretch	Swim 1 X 400M FREESTYLE EASY. REST INTERVALS: 60 SEC 2 X 200M FREESTYLE NEGATIVE SPLIT. REST INTERVALS: 45 SEC PULL 4 X 100M FREESTYLE, BREATHING EVERY THIRD STROKE. REST INTERVALS: 30 SEC DRILL 8 X 25M FREESTYLE. REST INTERVALS: 30 SEC 8 X 100M FREESTYLE, FIRST 50M EASY THEN 50M FASTER. REST INTERVALS: 45 SEC 1 X 100M OTHER STROKES EASY. REST INTERVALS: 30 SEC TOTAL: 2300M

Friday
Quick stretch	Swim TEST YOURSELF! 1 X 400M EASY FOR A WARM-UP 16 X 100M FREESTYLE, TRY KEEP YOUR TIME CONSISTENT. REST INTERVALS: 20 SEC YOUR TOTAL TIME HERE SHOULD BE YOUR AIM AT THE MILE MARATHON 1 X 200M EASY TO RECOVER TOTAL: 2200M

Saturday
Full body stretch	Swim - 1 X 400M FREESTYLE EASY, WITH 90 SEC REST INTERVALS - 8 X 200M FREESTYLE. REST INTERVALS: 60 SEC - 2 X 200M OTHER STROKES TO RECOVER TOTAL: 2200M