|Monday - Grade I*||5pm-7pm(Dryland 5 to 5.30)**||5pm-6.30pm||6.30pm-7.30pm|
|Tuesday - Grade II||4.30pm-6.30pm||4.30pm-6pm||6pm-7pm|
|Wednesday - Grade IV||6.30pm-8.30pm(Dryland 6.30 to 7)||6.30pm-8pm||no swimming|
|Thursday - Grade II||5pm-7pm||5pm-6.30pm||6.30pm-7.30pm|
|Friday - Grade I||5pm-7pm||5pm-6.30pm||6.30pm-7.30pm|
|Saturday - Grade III||7.30am-9.30am||7.30am-9.30am||7.30am-9.30am|
|Sunday||no swimming||no swimming||no swimming|
*Grades describe types of workouts and how intence the workouts are.
Grade I - Sprint workout. Short sets, longer breaks, with close to or at maximum speed.
Goal - develop top speed for sprint distances (50, 100 yards/metters).
Grade II - Distance workout. Long sets, short breaks, with medium speed at about 60% from the maximum level.
Goal - develop distance endurance and improve overall body conditions.
Grade III - Mixed workout. Sets with the focus on strength, stamina and strokes.
Goal - develop competition skills (e.g. turns, streamline etc.)
Grade IV - Recovery workout. Easy long sets at low pulse.
Goal - recovery.
**Everyone in the dryland has to wear a proper attire: athletic shoes, t-shirt, shorts. Dryland starts EXACTLY at the scheduled time. Any lateness will result in the suspencion for the duration of the entire dryland time (up to 30 minutes).