This is a 16 week training plan designed for the athlete with general baselines fitness. It assumes you can swim at least 1000 yards total at the start. The first 3-weeks focus on aerobic development, followed by a 4-week block of high intensity intervals, followed by 8-weeks of race specific pacing, and a 1-week taper. Programed volume starts at 5.5 hours/week with a peak of 10 hours/week.