This plan is designed to prepare an experienced athlete to race the swim portion of Olympic or Half-Iron distance race in 4 weeks time. You should already be swimming for a few weeks and be able to tolerate about 5500-6000 yards/week before starting this plan. If you have not been swimming at all for awhile, I suggest following my "Back To Swimming Part 2 - Return To The Pool" plan first and find a race a bit further out.
This is a fast track program to be used under special circumstances that have prevented a seasoned athlete from swimming for a period of time. This plan should not be used by beginners or on a regular basis by experienced athletes to prepare for racing. You should not follow this plan if you are prone to shoulder injury. If you begin to experience any discomfort (shoulders, back, etc), you should discontinue this plan.