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Day 12: Swim Speed Intervals / Hypoxic Swimming

Recruit School Physical Training Preparation Plan

Day 12: Swim Speed Intervals / Hypoxic Swimming

Warmup:

4 rounds of:

  • 50 m freestyle swim
  • 5 x push-ups
  • 10 x air squats

Training:

  1. 10 rounds of:
    • 25 m freestyle sprints (all-out effort)
    • Rest 30 sec.
  2. Hypoxic ladder:
    • 1 x 50 m at 2 strokes / breath
    • Rest 1 minute
    • 1 x 50 m at 3 strokes / breath
    • Rest 1 minute
    • 1 x 50 m at 4 strokes / breath
    • Rest 1 minute
    • 1 x 50 m at 5 strokes / breath
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