Monday
Full body stretch	Swim 1 X 400M FREESTYLE. REST INTERVALS: 60 SEC PULL 1 X 300M FREESTYLE, BREATHE EVERY 3RD STROKE. REST INTERVALS: 45 SEC KICK 1 X 200M FREESTYLE, KEEP LEGS AS LOOSE AS POSSIBLE. REST INTERVALS: 30 SEC 1 X 100M OTHER STROKES. REST INTERVALS: 60 SEC DRILL 8 X 25M CATCH-UP FREESTYLE (CONCENTRATE ON FULL STROKES). REST INTERVALS: 30 SEC 8 X 100M FREESTYLE DESCENDING. START OFF EASY AND GO A LITTLE FASTER ON EACH 100M SWIM, ENDING WITH THE LAST 100M AT A GOOD STRONG PACE, BUT NOT AT MAXIMUM EFFORT. REST INTERVALS: 45 SEC 1 X 100M RECOVERY ANY STROKES TOTAL: 2100M

Wednesday
Lower body stretch	Swim - 1 X 600M FREESTYLE EASY WITH 60 SEC REST INTERVALS; - 6 X 100M FREESTYLE - THE FIRST 25M FREESTYLE CATCH-UP AND THEN 75M FULL STROKE WITH 30 SEC REST INTERVALS; - 1 X 200M FREESTYLE EASY CONCENTRATING ON DISTANCE PER STROKE. REST INTERVALS: 50 SEC - 1 X 150M FREESTYLE, SLIGHTLY FASTER THAN THE 200M. REST INTERVALS: 40 SEC - 1 X 100M FREESTYLE, SLIGHTLY FASTER THAN THE 150M. REST INTERVALS: 30 SEC - 1 X 50M FREESTYLE AT A FASTER PACE THAN YOU PLAN TO SWIM AT THE RACE. REST INTERVALS: 60 SEC - 1 X 100M EASY OTHER STROKES TOTAL: 1600M

Friday
Quick stretch	Swim 1 X 800M FREESTYLE REALLY EASY. REST INTERVALS: 90 SEC DRILL 8 X 25M FREESTYLE CATCH-UP. REST INTERVALS: 30 SEC 4 X 25M FREESTYLE. SPRINT AT MAXIMUM SPEED WITH AS LITTLE BREATHING AS POSSIBLE. REST INTERVALS: 45 SEC 1 X 400M FREESTYLE REALLY EASY TOTAL: 1500M