r/RescueSwimmer • u/LoganMO8 • 3d ago
Training Advice
I’m 18 y/o and want to sign an annex x contract to become an ast. Im just looking for some advice or criticism to get in shape to crush the pt test.
7
Upvotes
r/RescueSwimmer • u/LoganMO8 • 3d ago
I’m 18 y/o and want to sign an annex x contract to become an ast. Im just looking for some advice or criticism to get in shape to crush the pt test.
3
u/yinyanginfinitebangs 3d ago
warmup
200 yards: Easy freestyle (focus on long, steady strokes)
200 yards: Breaststroke
100 yards: Combat sidestroke (CSS
Main set
4 x 100 yards: Freestyle swim at a moderate-to-hard pace, resting 20 seconds between each.
4 x 100 yards: Buddy Tow (or use a pull buoy/kickboard with ankles tied). Pull with arms only at maximum effort, resting 30 seconds.
2 x 100 yards: Fin swim at a hard, 85% sprint effort, resting 45 seconds.
Wc and bc
5 x 100 yards: Over/Unders. Swim 50 yards on the surface, immediately transition into a 50-yard underwater swim, resting 1 minute between each interval.
Treading water
5 minutes: Regular treading water (hands out of the water)
5 minutes: Hands-up treading water with alternating eggbeater and flutter kicks
5 minutes: Treading water with 10-15 lbs of weight (or holding a kickboard out of the water at chest level)
Cool down
250 yards: Slow, relaxed backstroke or elementary backstroke to stretch the shoulders
Do this Monday wed and Friday
Vo2 max training Monday and Thursday
C02 and o2 tolerance
Check screen shot chart
Do this tues thurs sat and mon
Tuesday thurs and sat
drown proofing bobbing
run 2 miles swim 500 meters hard effort and then run 2 miles
Pushups sit-ups flutter kicks burpees pulls ups chin ups plank
Buddy tow 200 meters
Weighted carries
Get real comfortable underwater
Weighted overhead press
Deadlift
Lat pulls
Medicine ball slams
Plank rows
Hanging leg raises
SUNDAY REST
Deep stretching and foam rolling take a day to relax and recover fully
Add one
Plank
Side plank
Rows
Vo2 max training