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| Mondays's Workout | Times | | A | B |
| Warm-Up | 300 Free | | | 100 Kick | | Set | 6
X 100 | 1:25 | 1:35 | | 4 X 50 Back | :45 | :55 | | 4 X 100 | 1:20 | 1:30 | | 4
X 50 Back | :45 | :55 | | 2 X 100 | 1:15 | 1:25 | | 4 X 50 Back | :45 | :55 | | 6 X 25 sprint alternate back/free | | | 400 Kick |
| Tuesdays's Workout | Times | | Warm-Up | | 200
Free | | | 200 IM | | Set | 3 X | 2 X 200 IM | 15 second rest
| | 3 X 50 Free | Descend on :45 | | 2 X 25 Sprint Free | | | | 10 X 50
Breaststroke | :50 | | 10 X 15 Jumps | |
| Thursday's Workout | Times | | A | B | | Warm-
Up | 400 Free | | | Set | 3 X 500 | 7:00 | 8:00 | | 6 X 50 Free 1st
25 No breath, 2nd Sprint | |
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