Recruit School Physical Training Preparation Plan
Day 12 AM: Water Confidence

Warmup:

• 100 m freestyle
• 50 m arms only
• 50 m legs only
• 100 m freestyle

Training:

1. 6 rounds of:
• 50 m freestyle sprint
• 30 sec. rest
2. 3 rounds of:
• 100 m freestyle sprint
• 60 sec. rest
3. 15 minutes of continuous swimming
4. Treading water - 3 rounds of:
• 45 sec. both hands
• 45 sec. left hand out of the water
• 45 sec. right hand out of the water
• 45 sec. both hands out of the water