Darkgroove

Age: 17
Main stroke: Breaststroke
50m times:
Free: 30 low
Back: 35 high
Fly: 34 low
Breast: 35 low

These are obviously not the best times in the world, but I'm intent on improving them, hopefully quickly
I've been training 3 times a week for 1 hour - 1 hour 30 minutes. I'll be swimming in the morning squad soon (5 mornings, 2 hours) and don't have the fitness, or the speed to keep up. So I need to do some outside of club training to make sure I'm at the right level of fitness before I do.

If you guys can make me a rough training schedule to follow, that would be great. What my coach is doing atm is far too easy, and I'm continuously overlapping the swimmers I'm currently training against, so I'm trying to reduce the shock of morning training.

I've also got a back injury that prevents me from doing and butterfly arms, so if you're going to place any butterfly in there, keep it to the kick.

Thanks.