This is a 16 week training plan. The training plan is comprised of four 4 week cycles. The fourth week of each cycle is a testing and recovery week. The workouts are listed in priority from 1-6, with a rest day. You can do the workouts in any order. You can take the rest day whenever it's convenient for your. Although it's usually better to follow a high intensity workout with a lower one. You can use this plan for improving fitness or swim meets. This plan is designed more for the 50, ...