Warm-up: 400m easy swim

Main set: 10 x 200m freestyle on 20 seconds rest

Cool-down: 200m easy swim

Warm-up: 300m easy swim

Main set: 8 x 100m freestyle on 30 seconds rest, sprint the last 25m of each

Cool-down: 200m easy swim

Warm-up: 400m easy swim

Main set: 5 x 400m freestyle on 45 seconds rest

Cool-down: 200m easy swim

Warm-up: 300m easy swim

Main set:

4 x 50m sprint, 20 seconds rest

4 x 100m moderate pace, 30 seconds rest

4 x 200m aerobic pace, 45 seconds rest

Cool-down: 200m easy swim

Warm-up: 200m easy swim

Main set:

10 x 50m all-out sprint, 30 seconds rest

200m easy swim between sets

Cool-down: 200m easy swim

Warm-up: 10 minutes at an easy pace

Main set: 5 x 5 minutes at moderate intensity, 1 minute at a relaxed pace between sets

Cool-down: 10 minutes at an easy pace

Warm-up: 8 minutes at an easy pace

Main set: 10 x 1 minute all-out effort, 2 minutes at a relaxed pace between efforts

Cool-down: 10 minutes at an easy pace

Warm-up: 10 minutes at an easy pace

Main set: 3 x 15 minutes at moderate intensity, 5 minutes at a relaxed pace between sets

Cool-down: 10 minutes at an easy pace

Warm-up: 8 minutes at an easy pace

Main set:

4 x 2 minutes high intensity, 2 minutes at a relaxed pace

4 x 5 minutes moderate intensity, 3 minutes at a relaxed pace

4 x 1 minute all-out effort, 1 minute at a relaxed pace

Cool-down: 10 minutes at an easy pace

Warm-up: 6 minutes at an easy pace

Main set:

15 x 30 seconds all-out effort, 1 minute at a relaxed pace

10 minutes at moderate intensity

Cool-down: 10 minutes at an easy pace