| Week Number | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| 1 | 2 | 3 | 4 | 5 | 6 | 7 |
| 2 | 3 | 4 | 5 | 6 | 7 | 8 |
| 3 | 4 | 5 | 6 | 7 | 8 | 9 |
| 4 | 5 | 6 | 7 | 8 | 9 | 10 |
| 5 | 6 | 7 | 8 | 9 | 10 | 1 |
| 6 | 7 | 8 | 9 | 10 | 1 | 2 |
| 7 | 8 | 9 | 10 | 1 | 2 | 3 |
| 8 | 9 | 10 | 1 | 2 | 3 | 4 |
| 9 | 10 | 1 | 2 | 3 | 4 | 5 |
| 10 | 1 | 2 | 3 | 4 | 5 | 6 |
Week 1 – Butterfly – Drills and Techniques
Week 2 – Backstroke – Drills and Techniques
Week 3 – Breaststroke – Drills and Techniques
Week 4 – Frontcrawl – Drills and Techniques
Week 5 – Water Skills / Diving
Week 6 – Backstroke – Drills and Techniques
Week 7 – Water Polo
Week 8 – Frontcrawl technique and race/sprint session
Week 9 – Start and finish training / Tumble Turns Week
10 – Fitness and Stamina – Distance