| 1 | General Swimming Endurance |
| Warm up | 300m F/S – 30 sec rest |
| Main Set | 5 x 100M F/S 20 sec rest. Steady Aerobic pace 4 x 50M 1 x F/S 1 x BF Fast 30 sec rest Set x 2 |
| Loosen | 300m easy swim choice |
| Total Distance 2000m |
| 2 | Underwater work |
| Warm up | 400m F/S – 30 sec rest |
| Main Set | 200m F/S 10 sec rest 4 x 25. Underwater as far as possible 30 sec rest Set X 4 |
| Loosen | 8 x 50. 1 kick, 1 swim 10 sec rest |
| Total Distance 2000m |
| 3 | Breath work |
| Warm up | 4 x 25 easy swim – 10 sec rest 4 x 50 1st 25 under water, 2nd swim – 10 sec rest 4 x100 IM – 10 sec rest |
| Main Set | 3 x 100 Breath every 3 first lap, 5 second lap, 7 third lap. Normal last. 1min rest 4 x 50 IM order 30 sec rest Set X 2 |
| Loosen | 300 easy swim |
| Total Distance 2000m |
| 4 | Freestyle Pace Work |
| Warm up | 4 x 100m. Easy F/S 10 rest |
| Main Set | 5 x 200. Middle 100 fast. First and last 50 easy. 30 sec rest |
| Loosen | 12 x 50. 1 Kick, 1 Fly, 1 underwater/swim the rest |
| Total Distance 2000m |