APA FIN PROGRESSION WEEK 1

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

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