Day 1
x100 warm up (choice)
4×50 css
- 20 sec tread water between rounds
4×50 fs
- 20 sec tread water between rounds
5 min gear ditch drill
- deposit gear in “bundle” at bottom of pool/facility
- return to the surface
- dive down and don all gear
- clear your mask
- surface signaling all clear
2×6 min kick for distance
- 2 min tread water with hands only between rounds
x500 fs
RETURN TO FIN PROGRESSION HOMEPAGE
Day 2
x100 warm ups
6×50 css
- 10 4-count flutter kicks between rounds
6×50 fs
- 10 pool push ups between rounds
4×25 kick on side (no gear)
x200 kick
WARNING NEVER CONDUCT BREATH HOLDING DRILLS WITHOUT QUALIFIED SAFETY PERSONNEL ON HAND
5 min breath holding developing drills
x200 fs
x300 css