60-90 Minutes, 2000-4000 Yards/Meters (3,000 average) Monday Mid-Distance (drills, aerobic base) Tuesday Stroke/specialty (slow intervals, more rest) Wednesday Distance (aerobic base, w/some stroke) Thursday Distance (aerobic base) Friday Timed Sets/technique (goal set, speedplay,kicking) Saturday Sprints/50s’ & 100’s (w/some stroke) Sunday I.M./Specialty (work on technique)