Recruit School Physical Training Preparation Plan
Day 19 PM: Water Confidence

Warmup:

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

Training:

1. 50 m freestyle hypoxic pyramid, rest as needed between each 50 m:
• 1 x 50 m at 1 breath every 2 strokes
• 1 x 50 m at 1 breath every 4 strokes
• 1 x 50 m at 1 breath every 6 strokes
• 1 x 50 m at 1 breath every 8 strokes
• 1 x 50 m at 1 breath every 10 strokes
• 1 x 50 m at 1 breath every 8 strokes
• 1 x 50 m at 1 breath every 6 strokes
• 1 x 50 m at 1 breath every 4 strokes
• 1 x 50 m at 1 breath every 2 strokes
2. 20 minutes of continuous swimming.