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Day 14 PM: Water Confidence

Recruit School Physical Training Preparation Plan

Day 14 PM: Water Confidence

Warmup:

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

Training:

  1. 50 m freestyle hypoxic ladder, rest as needed between each 100 m:
    • 1 x 100 m at 1 breath every 2 strokes
    • 1 x 100 m at 1 breath every 4 strokes
    • 1 x 100 m at 1 breath every 6 strokes
    • 1 x 100 m at 1 breath every 8 strokes
    • 1 x 100 m at 1 breath every 10 strokes
  2. 15 minutes of continuous swimming
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