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