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Day 12 AM: Water Confidence

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
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