Description of exercises:
 All exercises are done with mask, snorkel and fins.
 Leg exercises can be done with flutter or dolphin kick. Arm and leg exercises together are done with flutter kick.
 All rest periods (2 min, 1 min & 30 sec) are done on the side of the pool i.e. climb out and rest. 15 sec rest periods are done in the water.
 "Counting lines" is done by touching the lines with your hand.
A. 1 line under (legs), 1 line surface (arms & legs)
B. 2 lines under (legs), 2 lines surface (arms & legs)
 Up & Unders
 Unders
Week 1
 1 x 200m *** warmup  crawl (arms & legs) 60%
Rest 1 min.
 4 x 50m *** surface sprints  crawl (arms & legs; rest 1 min between lengths) 100%
Rest 2 mins
 8 x 25m *** counting lines (1 line under, 1 line surface, no rest between lengths) 80%
Rest 1 min
 4 x 25m *** surface sprints  crawl (arms & legs; rest 30 sec between lengths) 100%
Rest 1 min
 8 x 25m *** up and unders (12.5m under, legs + 12.5m surface, crawl; no rest between lengths) 80%
Rest 1 min
 4 x 25m *** surface sprints (legs only; 30 sec rest between lengths) 100%
Rest 1 min
 6 x 25m *** unders (rest 30 sec between lengths) 80%
Rest 1 min
 4 x 25m *** surface kicking (no arms; no rest between lengths) 60%
Week 2
 1 x 200m *** warmup  crawl (arms & legs) 60%
Rest 1 min.
 4 x 50m *** surface sprints  crawl (arms & legs; rest 1 min between lengths) 100%
Rest 2 mins
 8 x 25m *** counting lines (2 lines under, 1 line surface, no rest between lengths) 80%
Rest 1 min
 4 x 25m *** surface sprints  crawl (arms & legs; rest 30 sec between lengths) 100%
Rest 1 min
 8 x 25m *** up and unders (12.5m under, legs + 12.5m surface, crawl; no rest between lengths) 80%
Rest 1 min
 4 x 25m *** surface sprints (legs only; 30 sec rest between lengths) 100%
Rest 1 min
 6 x 25m *** unders (rest 30 sec between lengths) 80%
Rest 1 min
 4 x 25m *** surface kicking (no arms; no rest between lengths) 60%
Week 3
 1 x 200m *** warmup  crawl (arms & legs) 60%
Rest 1 min.
 4 x 50m *** surface sprints  crawl (arms & legs; rest 1 min between lengths) 100%
Rest 2 mins
 8 x 25m *** counting lines (1 line under, 1 line surface, no rest between lengths) 80%
Rest 1 min
 4 x 25m *** surface sprints  crawl (arms & legs; rest 30 sec between lengths) 100%
Rest 1 min
 8 x 25m *** up and unders (12.5m under, legs + 12.5m surface, crawl; no rest between lengths) 80%
Rest 1 min
 4 x 25m *** surface sprints (legs only; 30 sec rest between lengths) 100%
Rest 1 min
 6 x 25m *** unders (rest 30 sec between lengths) 80%
Rest 1 min
 4 x 25m *** surface kicking (no arms; no rest between lengths) 60%
Week 4
 1 x 200m *** warmup  crawl (arms & legs) 60%
Rest 1 min.
 4 x 50m *** surface sprints  crawl (arms & legs; rest 1 min between lengths) 100%
Rest 2 mins
 10 x 25m *** counting lines (2 lines under, 1 line surface, no rest between lengths) 80%
Rest 1 min
 6 x 25m *** surface sprints  crawl (arms & legs; rest 30 sec between lengths) 100%
Rest 1 min
 10 x 25m *** up and unders (12.5m under, legs + 12.5m surface, crawl; no rest between lengths) 80%
Rest 1 min
 6 x 25m *** surface sprints (legs only; 30 sec rest between lengths) 100%
Rest 1 min
 10 x 25m *** unders (rest 30 sec between lengths) 80%
Rest 1 min
 4 x 25m *** surface kicking (no arms; no rest between lengths) 60%
Week 5
 1 x 200m *** warmup  crawl (arms & legs) 60%
Rest 1 min.
 4 x 50m *** surface sprints  crawl (arms & legs; rest 1 min between lengths) 100%
Rest 2 mins
 10 x 25m *** counting lines (2 lines under (100%), 2 lines surface (80%), no rest between lengths)
Rest 1 min
 6 x 25m *** surface sprints  crawl (arms & legs; rest 15 sec between lengths) 100%
Rest 1 min
 10 x 25m *** up and unders (12.5m under, legs + 12.5m surface, crawl; no rest between lengths) 80%
Rest 1 min
 2 x 25m *** surface sprints (legs only; 15 sec rest between lengths) 100%
Rest 1 min
 10 x 25m *** unders (rest 15 sec between lengths) 80%
Rest 1 min
 4 x 25m *** surface kicking (no arms; no rest between lengths) 60%
Week 6
 1 x 200m *** warmup  crawl (arms & legs) 60%
Rest 1 min.
 4 x 50m *** surface sprints  crawl (arms & legs; rest 1 min between lengths) 100%
Rest 2 mins
 10 x 25m *** counting lines (2 lines under (100%), 2 lines surface (80%), no rest between lengths)
Rest 1 min
 6 x 25m *** surface sprints  crawl (arms & legs; rest 15 sec between lengths) 100%
Rest 1 min
 10 x 25m *** up and unders (12.5m under, legs + 12.5m surface, crawl; no rest between lengths) 80%
Rest 1 min
 2 x 25m *** surface sprints (legs only; 15 sec rest between lengths) 100%
Rest 1 min
 10 x 25m *** unders (rest 15 sec between lengths) 80%
Rest 1 min
 4 x 25m *** surface kicking (no arms; no rest between lengths) 60%
Week 7
 1 x 200m *** warmup  crawl (arms & legs) 60%
Rest 1 min.
 10 x 25m *** counting lines (1 line under (100%), 1 line surface (80%), no rest between lengths)
Rest 1 min
 8 x 25m *** surface sprints  crawl (arms & legs; rest 15 sec between lengths) 100%
Rest 1 min
 12 x 25m *** up and unders (12.5m under, legs + 12.5m surface, crawl; no rest between lengths) 80%
Rest 1 min
 4 x 25m *** surface sprints (legs only; 15 sec rest between lengths) 100%
Rest 1 min
 10 x 25m *** unders (rest 15 sec between lengths) 80%
Rest 1 min
 4 x 25m *** surface kicking (no arms; no rest between lengths) 60%
So... what are your waiting for? GOOD LUCK!
