| Week Commencing | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| 16th March | 1 | 2 | 3 | 4 | 5 | 6 |
| 23rd March | 2 | 3 | 4 | 5 | 6 | 7 |
| 30th March | 3 | 4 | 5 | 6 | 7 | 8 |
| 6th April | 4 | 5 | 6 | 7 | 8 | 9 |
| 13th April | 5 | 6 | 7 | 8 | 9 | 10 |
| 20th April | 6 | 7 | 8 | 9 | 10 | 1 |
| 27th April | 7 | 8 | 9 | 10 | 1 | 2 |
| 4th May | 8 | 9 | 10 | 1 | 2 | 3 |
| 11th May | 9 | 10 | 1 | 2 | 3 | 4 |
| 25th May | 10 | 1 | 2 | 3 | 4 | 5 |
Session 1 – Butterfly – Drills and aerobic fitness
Session 2 – Backstroke drills and aerobic fitness
Session 3 – Breaststroke drills and technique
Session 4 – Frontcrawl drills and technique
Session 5 – Water Polo
Session 6 – Butterfly and Backstroke speed and sprints
Session 7 – Breaststroke and frontcrawl speed and sprints
Session 8 – Strength and circuit training
Session 9 – Aerobic stamina
Session 10 – Lifesaving/Coaches choice