Recruit School Physical Training Preparation Plan
Day 15: Swim Intervals & Treading

Warmup:

3 rounds of:

• 50 m freestyle swim
• 25 m stroke of choice
• 25 m stroke of choice
• Rest 30 sec.

Training:

1. 4 rounds of:
• 125 m swim
• Rest 2 minutes
2. 3 rounds of:
• 250 m swim
• Rest 3 minutes
3. 3 rounds treading:
• 20 sec. both hands
• 20 sec. with left hand out of water
• 20 sec. with right hand out of water
• 20 sec. with both hands out of water