Recruit School Physical Training Preparation Plan
Day 7 AM: Water Confidence

Warmup:

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

Training:

1. 1. 6 rounds of:
• 25 m freestyle sprint
• 10 sec rest
2. 4 rounds of:
• 50 m freestyle sprint
• 30 sec. rest
3. 1 round of:
• 100 m freestyle sprint
4. 10 minutes of continuous swimming
5. Treading water - 3 rounds of:
• 30 sec. both hands
• 30 sec. left hand out of the water
• 30 sec. right hand out of the water
• 30 sec. both hands out of the water