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Day 34: Water Confidence

Recruit School Physical Training Preparation Plan

Day 34: Water Confidence

Warmup:

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

Training:

  1. 50 m freestyle hypoxic pyramid, no rest in between 50 m intervals. 450 m of continuous swimming:
    • 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. 35 minutes of continuous swimming.
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