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