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Day 6: Swim Intervals & Treading

Recruit School Physical Training Preparation Plan

Day 6: Swim Intervals & Treading

Warmup:

3 rounds of:

  • 50 m freestyle swim
  • 25 m stroke of choice
  • 25 m stroke of choice
  • Rest 30 seconds

Training:

  1. 6 rounds of:
    • 125 m swim
    • Rest 2 minutes
  2. 2 rounds of:
    • 250 m swim
    • Rest 3 minutes
  3. 3 rounds treading:
    • 15 sec. both hands
    • 15 sec. with left hand out of water
    • 15 sec. with right hand out of water
    • 15 sec. with both hands out of water
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