cDac-ovERVIEW ‘Backto Plan (CDAC 6-Week Combat Diver Qualification Course Training Program PROGRAM OVEAVIEW “This rogram i intended tobe done the 6 wooks prior to taring CDOC. You wil takefnese assessments during Weeks 1 and 4. You wl iran 6 mee a week during Weeks 2,3, ond, and S daye a week ring 7 4, and 6. You wl uso tho result from tho assossrrons in subsequont traning sossions. These assossmonts are how tho plan scales to your ably. Always record your ropstimos, And always uso th results fom the mest recont assessments. In Weoks 1,2, nd, youl use the resus fom Week 1's assassmonts. In Waks 4 5 and 8, youll use the results tom Week &'s assessments. “This i vary intonso taining program. includes assessments designed to bo performed a your physical mt, demanding pool and open water taining, high Intensity runs, pool PT, and valning sessions tha last up o 4 hours. “Tho ord of Waoks 2,3, nd contain physically and montaly domancing ‘in-avents that range in uration om 2 o 4 hours. You must propare your equbmant and nutrition ahead of ime‘ complete these evens. Never ran beyond the prescribed duration ofthe event, even if you haven't completed all of he evolutions. vee tis program has a sharp focus on improving your run and fa abity and your conficencolcamorblty inthe water, especially while hypaxe. etre eprigat antonio ‘The following plan isa suggested preparation program. We do not guarantee thet it you complet it you'll pass your course. Program Schedule: ‘Assessment Weeks (1 and 4) Monday: CDOC PFT Assessment “Tuesday: Smile Run Assessment Wodnesday: 2000m Fin Assessment” “Thuraday: PFT Work + SwinvtypoxseTeining Friday: Long Run + Long Fin "This assessment canbe done in poo, but open water you can Wooks 2, 3,5, and 6 Monday: PFT Work + Swin/Hypoxie Training “Twosday: Fa intervals ‘Wednesday: 5 milo Run Inorvale + Pool PT ‘Thureday: Long Run + Long Fin Friday: Fin intenals Saturday: Min-Evons(duraton increases ftom 2 hours up o 4 hours) WEEKLY OVERVIEW (NON-ASSESSMENT WEEKS)- SESSION CONTENTS AND NOTES. Mondays - PFT Work + Suimtypoxie Training DDepenng on your schedule, you can do these as a single lng session or asa 2-8-day, Considering the density a cunning an pool work tha wll happen athe beginning of CDA, i prelerable to do these as one ong cession. The calisthenic and running work s designed to fatigue you and make you less convortabo in the water. This tactic ia meant ta weed you aut by making you qu. Training inthis pan ie meant to inoculate you tothe fatigue youl fel ater hard running anc demanding calisthenics. “The Pusivup, Situp, and Pullup progressions on Mondays (and Fridays of assessment weeks) work as ols: For example You perform 70x pushups during SESSION 1 assessment, SESSION 4 calls for Push-up: '5 Rounds, one every 60 sec. 80% max reps Immediately ater Round 5's 60 sec. sup, do: Max reps Push-ups in 6 see, ‘Which means: 30% of 70x Push-ups ls 21 (3x 70 = 21). 80, set your watch timer to 60 88. On Round 1, do 21x Push-upe as fast as possible wth proper frm, then reat forthe remaining time inthe 60 see. terval. When Round 1's 60 see. 8 up, immediately begin Round 2 by apintng though 21x push-ups as fast as passive with proper form, again resting forth remainder ofthe 60sec. intrval ater completing al 21 rops. Repeats though § Rounds. Then immodatoly sar Round 5's 60 sec sup, do 1 Round of as many Push- ups as possible curing the 60 sec. interval You can est and start again if necessary just work the contre 60 soo. “The Sit.up progression works inthe exact same way, so does the Pul-up progression with one exception: i's a 60sec. interval, not 260 se. interval, so yout have longer to get your rps and rest. Running: Youl perform 200m and 800m intervals based on your most recent 2-mil un assessment resus. ‘Swimming: You perform along swim in your ACU. Youl also perform hyposic suim work, designed to improve your ability to swim while hlding your breath, and excended reading evolutions. All sim vaining Isto be dane using the Combat Sie Stoke, “The hypoxic work uses a "adr design For example: SESSION 6 cals or. ‘50m Combat Side Stroke Hypoxic ladder “1350m @ 1 bath overy 8 strokes -1250m @ 1 breath every 4 stokes -1950m @ 1 broah every 6 srokos -1350m @ 1 breth every 6 srokes -1350m @ 1 broth overy 7 strokes “Rest a8 neaded between each Om “Which means: youl tar by swimming 50m taking @ breath only very Sr stroke (60 breath, sroke-sroko- soko, breath.) A the end o the Som, you may rst ‘te recover your breathif needed. Thea, when read, youl swim 50m taking a breath every dh stroke. Agai, a the end ofthe SO, you may rest to recover your breath, Repeat tis process unt you've swam Om wit breath every 7th stroke, The point isnot how fast you can complete the evolution, but rather staying calm inthe water and making the breath o stoke ratio “Tuesdays and Fridays - Fin Inerls “These fin interval eossons canbe done in open water o na pocl ut make sure you're pertoring them in the same place you assessed since swimming ina ool wi be slower. If possible, you want to use open watar considering that youl have to do your fin assessment during CDQC in open water. Sutace currant and ‘pen water navigation provide challenge and waning oppertuiy you wor get in a pool, which also make open water nvng preferable. There's also a mental traning aspect de to the sense of security poosie can provid that open water won’. It youre using & pool, go ahead and push of the wal 38 you do the intents Fin Interval: e3ch one fs 1000, which s 40 laps in @ 25m poo. It open water, use landmarks measured trom and to eatimate 1000m. A GPS watch works as ‘wel. Use th Fi Interval table athe end of he plan to ind he time range for you based on assossment tie, \We cannot recommend highly enough using Rocket fins wih booties during this program. They are sf and require song ankle and hips to use otic, Finning with rocket fin is tho only way to get betor at ring with Rocket fins. Also, fn and ewin na facemask, not gognes. Wednesdays - 5 mile Run Intervals + Pool PT un Intervals: You do 1.5-mile intervals based on your timed Smile assessment. Use the S-mile Run Interval Table athe ond ofthe pan to find the ime range {or you based on assossmont timo ool PT: Wator-basod work capacity eto. Sessions contain alternately thor two 10 minus ofr, one without fins and one wth Fins oa single 30 minuto fort winaut fe. ‘Thursdays ~ Long Fun + Fin Youll perorm along run basod on your most recent Smile run assosament resus using the “Long Fun Table" a he and ofthe taining program. Then, you will transition as quekly as possible ard perform lng fn swim at "hreshold pace” wich means as fast apace as you can maintain for he ene stance. This ‘shouldbe an 8-10 oor on a ecal of 10. Just as the fn interval work, preferably youll perform the fn workin open water, but thats rot possible or everyone. So you dont have an ocean or lake near you, simply use your local p09 wil take you longest compete the swim than these in open water sine you have te tun at each end, and it il be inrediby ‘monotonous - but algo elective, Make the most of Saturdays - Mini Events - Outdoors, Gym, and Poo! You! perlorm extondod duration ovents wit itl rest, designed to mimic long taining sossions you'll experience at CDE. They mosty train mena nes and require a professional, workmanlike aude to complete. You need to preview these secsion to prepare your clothing, equipment, and ution. ‘Thor ited transition and rtuling timo bultinto tho mini events. For example, the 4-hour mini event has approximately 3:45 minutos accounted fri the ‘session of raining, allowing you 15 minutes of trans, changing tie (swapping boots, socks, et), and fueling (over the course of 4 hous, youT need 0 rtuel bemeen events. Sometimes ths may be as quick as gel packets, cher times you may have’ take a couple minutes and eat some rea food) Don linger during these transition times, but be responsibe and take care of youre as well Put out, but stay safe by Keeping yourself fueled and hydrated Part of planning ahoad ul be figuring out stances. Thor is @ run component before every pool component. Figure out what your dstanceldrectons wil b fr these runs so that you an sat and ish tthe pool and immediately begin vansitoning, ‘TRAINING PROGRAM REQUIRED EQUIPMENT In order to complete tis program, you naed the following equipment PT anit and shorat Boots Shoes’ Fin Bootie" Fine™ Fecemask Wight (ve) Bot Stopmaich* Pulkup Bar (Course ox track of known distance and intevals* Pol or open wale taining areat ‘Stopaaich (rinimum) or GPS watch (refrred, though not necessary" “Ruled for each mint-ovent [ASSESSMENT EVENTS AND CORRESPONDING TRAINING EVENTS AND TABLES “The assessments contained in the traning program are designed tobe dane at maximum efor n order to measure what you're capable of physically. Do nat game te assossmens, Each cf the folowing traning event uses the results rom the most recent assessment. So, Weeks 1,2, and training sessions use results rom the Week 1 assessments. Weoks 4,5, end 6 raining even use results trom Woek 4's assessments. “The following chat shows which trinng event is based on which assessment events: Using the Training Tables Youll always use your most recont assessment results for determining your intrval run or swim time, Maka sure youe connecting the assessment tothe appropriate intorval table using the chart above By way of scampi: ‘You un a 14:00 2-miletimad un during SESSION 1. SESSION 4 cal for. (#18 Rounds Run 200m @ 2-MILE RUN INTERVAL PACE TABLE Rest 2 minutes batwoen interval (6) 4 Rounds Fun 800m @ 2-WILE RUN INTERVAL PACE TABLE Rest 3 minutes botween intervals Four columns over rom th lef has your te. Taze you ngor one column fo the ight to 0 wha ime ange you have o run 200m within: 30-45 soe. The next Column gives you your 00m intarval time. Ar you fish each interval, rest 2 or 9 minus (200m and 800m, respectively). Repeat forthe prescbad rounds. Don’ ty to beat he interval time, and then end up net beng abet rsh the lst one or two fast enough Isles, pace yourself 30 that you nish each interval win te tne range, ‘As you progress through the traning program and get aster yourtime wl progress, too. So, let's sayin Week 4 you ran a faster wo mile, then your intervals wi be fastor as wol, according to the abl, The fn table works the exact same way. ‘The Long Run Table works a ite aiterenty since the goal of the long runs sto blll anaerobic base, whieh means youl run them ata relatively easy pace “Thoy should bo runs you perceive as very infonso. To accomplish th, th tbl is designed o give you your toile pace for each ofthe 8, 8, 1, 11, oF 12 miles you run Lote cay you run a.3521 Sil in Wook 1. SESSION 5 call for (1) Fun 8 miles @ Long Fun Table Pace = ee ee “The third columa rom the let has your time. You" run 8 mies at 2 8:29 1 6:52 pace per mile, which means about a 1:08:0041:1400 minute mile run. THs shouldbe an easy efor. Te purpose of these sessions i to increase your aerobic energy system's ciency, which ean ent be dane at aw intensity Also, the purpose iso ineraso your run economy, also best dane at ow intensity Even iit fools ‘slow” tick othe pace. Plus, romomber, as you got astro will your rile pace. As you progress through the program and get faster, the pace wll inerease andthe stance you have to maintain the pace over wil got ongor. NUTRITION During this schoo spect program your mutton needs o adap inorder to kaop your body propor fueled and therefore performing optimally. You wil be ‘expanding alot of energy, which means youl be buming fs of sugar. Careohydrates ae tho best source of sugars (many types) for your muscles, 20 ts Imperative tat you ea them inorder to keep you muscles fuly stored, A preponderance of evedence shows that eating a combination of carbohydrates and protein within one hour alle traning provides the best opportunity ta refuel musces, Most elevantstuces show that eating about a 24:1 ratio of carbohydrates to proton can restore eugar usec during training within 48 hours. You don't have to gt that gocky with ais, just know tat eating a combination of the two is ‘nil during tis stage of you tsning, especialy within the hour ster training ‘COMMON QUESTIONS How long will sessions take? This is variable. Mondays should take an 1.5-2 hows, depencing on how fast you are. you do a2-m-ay, you" have wo 6D min sessions. Tuesdays, Wordesdays, and Fridays wl be around 80 minutos for mos, a ite longorif youre slow at ining andlor running. Thursdays" sessions willbe dopendent on how {st ofa runner and frner you ae - plan on them lasting 2 nour. Saturday's rin events wil be the exact te they'a programmed to be sinco even you dont finih al oftre events, youl stop tthe time cap. | don't have a full 6 woeks before the course. What do ! do? Do the sare as everyone ele. Start the beginning and work your way though as far 3s you can belore your ear date. Dont skip around or start midway through te program, ‘What If can't make the hypoxic ewim ladder? Keep tying. Dont ge up, Push yourself, but be safe. Why iat there any drown proofing? It too rio program when you may be airing atone, even if you know you iis How should | count Flutter Kicks?” later Wicks are 4 coun, eg: one-wo-three- ONE -one-two-three- TWO - one-wo-three- THREE, ‘Combat Side Stroke Form? Here's a video outing proper form: hip: youtube comwatch?W=alUHuoNASTU Unfamiliar Exercises {Goto hipsmmsactio| comlcategorylexorcises! uestions/Feedback? Email rob<@mitaryatrete com. ood Luck! Rob Shaut Beck o Plan(Opes cDac- Week 1 Back o Plan SESSION 1 [SESSION 2 SESSIONS [SESSION 4 [SESSIONS (0b); COGC PFT Assessment |Ovj:Smile Run Assessment |Obi:Long Fin Assessment | Obj: PET work + ]08; Long Run + Long Fa ‘Swimtiypoxic Training ‘Session Warm-up: Warm-up: Warmup: 3 Rounds “4Rounds Poland Open Weter: | Warmap: Note: Simin open water 250m Fin at easy to ‘sounds posse not, use a pool. + Run200m + Fun2oom-pushalitle | ‘aerate pace Dincforvvetnd + BxPustups faster ench ound + Bx Pushups approximate detnces + BAK Squats + SxJump Lungos ening: + Bx Toes 1 Sky sing landmarks, Use + 8 Stups + 10x Pushups + 4x Pups veeuer + 4 Pulbups? instep + 10x Seated Russion |) Fn aooom for time = + «Walking Lunges Sreteh Twist unloaded Combet Side Stoke + Pun 200m raining: Training: Training: Rest 5 minutes" = map ore (1) Run B miles @ LONG. (1) Max reps Push-ups in 2 (1) Fun 5 mies fortime, | (2) Tread wator for 2 minutes | training: mune ares Retoao ase ‘wih hands out water and | fy per upe: Transition as quickly as creat € ere without ns. posstie, then. RECORD TME. + 5 Rounds, one every 60 (@) Mex reps St-upsn 2 minutes Rost § minutes (@) Mex rops forward grip ead hang Pul-ups. Rest 5 minutes" (4) Run 2 miles tor time. Heed to pool Warmup: ‘2 Runde + Swim Som + 10x Air Squats + Lats Pac Stretch ‘Training: (6) Round in PT swim ear. 2m Underwater Simm Fost min, 25m Underwater Sim Rest 5 mintes™ (6) Sim S00m for competion In ACU and Boots you touch the wal bottom of ool before complating 500m, you fa tho tot. [RECORD REPS AND TIME ‘EXCEPT FOR 500M SWIM INACU AND BOOTS, WHICH I6 ONLY FOR ‘COMPLETION. + 90% max reps pusirups| Immeciately ater Round 51860 sec. up, do: + Max rope Pustups in 60 (2) situps: ‘5 Rounds, one every 60 1 30% max reps sit-ups + Immeciately after Roune 5180 sec up, do: + Max ops St-ups in 60 (2) Putupe: ‘5 Rounds, one every 80 + 30% max reps pulbups + Immeciately after Rouna 51800 sec up, do: + Max rops Pul-ups i 90 (@)8 Rounds + Pun 200m @ 2MILE [RUN INTERVAL PACE. TABLE + Rest? minutes between intervals (6) 4 Rounds + Pun 800m @ 2-MILE [RUN INTERVAL PACE TABLE, 4+ Rest’ minutes between Incorvals + Head to pool, Change Inte ACU -na Boot, (6) Swim 550m - Combat Se Soke (713 Rounds + 90 sec, Tread + 90 2c, Tread ight arm out + 90 see, Tread Left am + 30 990, Tread Both arms out (@) 50m Combat Sie Stoke Hypoxe ladder -1x50m @ 1 broath every 2 strokes 1x50m @ 1 breath every 8 srotes -1¥50m @ 1 roath every 4 strokes 1x60m @ 1 bath every 5 srotes “1¥50m @ 1 broath every 6 srokes "Rest as needed between ‘each 50m 2) Fn 1000" - Combat Sido ‘Stoke @ threshold pace {@n 8-10 oforton a scale of 10) Beckto PlanDac - Week 2 Back Plan SESSIONS sESSI0N7 session SESSION SESSION 10, SESSION 11 on:perwone Jorgen inonas on: nto Run nena [ob Long un Long [on Fininionais | ob: amount Event ‘Suintypc "Pool PT Fh Stage fis a pot Training Warm-up: Warmup: Sia eruning tk, Poo Wersrape Session te: Svinin | Po! wen ‘Rounds ‘rounds open water fposete,| 3 Rounds training: ‘haunis tot we apo! tin (i) Run 2s @ 8 exrusnups 1 Slee eb an nel |/ Veloce we = apis 1 expoat 1 scwating Lan 1 sxPoo i 1 actoes io Sy Puls 1 tocsiupe neon Pulbuts 1 axputupe + rocecoutrustr| + htepsven | Sees | sore Gount ter| rar as min + sare twa | es edly emirate, | Kes ome “ open Water: (ty Rounde pen Water: Se Polte Puls 1 step Stach _— Poo (250m Fin at easy 10 Run 1.5 miles @ 5- o 250m Fin at easy to Training: “moderate pace. MILE FUN INTERVAL moderate pace. 20u Patter Wicks ape wae (1) Aunamies @ Lone ses mina” 5 Rounds, one every | Training: Rest 5 minutes: RUN TABLE Training: 80 sec. (1) 2 Rounds between intervals: Transition as quickly 8& | 14) 5 Rounds: (3) Fun 5 miles @ 9:00 Fin 1000m @ FIN Head to pool. Swim in Posatble, then. Fin 1000m @ FIN ye soosmonrers | pyremvaL tale | Pr gow INTERVAL TABLE bush ps Rest mines (2)Fn t2s0m- Combat | Cabal Se Sake + tmmadatoy afer | etwemn iowa |(2)@Rounistortine | Sc Soke @ Px 6 rind Found 60 ec. ae trechod pecs ane | Pen ee {8 up, co: (2) 3 Rounds - no fins 10x Poolside Pullouts | 10 e#forton a scale of + Max rps Pustups | 25m Underwater ‘Sx Lunges 1% (2) 4 Rounds - no fins Jeffeen. ‘Swim without pushing | 10x 4-count Flutter 25m Underwater eyonupe: att wal rousing | Keke Sui wou puting ‘5 Rounds, one every 60s. + 355 max reps si- ps + Immediately ter Foun 6 60 see 1s up, oo: + Max reps St-ups in cose. (6) Pul-upe ‘5 Rounds, one every 0 ee. + 35% max ops pull one + Immodiatly ater ound 5' 90 see. is updo: + Max reps Pullups In 90c00. (4) 4 Rounds un 200m @ 2MILE RUN INTERVAL, PACE TABLE, Fest 2 minutes bbetwoon intervals (6) Rounds ‘un a00m @ 2MILE RUN INTERVAL, PACE TABLE Fost minutos between intervals Head to pool Change Inte ACU - no boots (6) Swim 600% - Combat ‘Side Soke (7) 3 Runes. + 48 s00, Tread + 45 eee. Tread Fight arm out 4 + 5:8ee Tread Lett am out +45 ceo. Tread Both ams out (6) 50m Combat Side ‘Stroke Hypoxic ladder 1x60m @ 1 breath every 3 stokes “1x60m @ 1 breath every 4 stokes “x60 @ 1 breath every 5 stokes “160m @ 1 breath every 6 stokes 1x60 @ 1 breath every 7 stokes “Rest as neoded ‘between each 60m thebotiom Rest as needed Debweon rounds but ‘0 more than 3 minutos (9) sounds ‘5 4-countFuter cks ako one breath and hold itor ‘Si utter Keke epeat Lunt you complet al 50, ‘Shoulder Blaster unloads ‘5x Bupecs Rest minutes’ (9) 4 Rounds, very 230 Fin 100m 16x 4count Fuster Kick wth fins (4) 50m Combat Side Stoke Hypoxic lac: 1x60m @ 1 breath ‘ovry 3 strokes “1x50 @ 1 raath ‘every 4 srckes 18500 @ 1 breath ‘ovory 5 strokes “1x50 @ 1 raath ‘evry 6 srokes 1850 @ 1 breath ‘ovory 7 strokes “Rest 28 noaced between each Som (6) 3Rounds + Hip Flexor Sreten + Frog Stretch + ax Shoulder TTescups + Lat Pee Stretch of of wall or touching the bottom Fest as needed between rounds but ho more than 3 rites (2)3 Rounds 60x ¢-countFutor Kicks take on breath and hod for Sx utter hicks repeat Luni you compet al 60x ‘Shoulder Bastar unloaded Beck o Planbetween intervals Head to pool. Change into ACU- no boots. (6) Swim 850 - Combat ‘Side Soke (7) 3 Rounds + 0 s00, Tread + 80sec. Tread Right am out + 60300. Tread Left am out + 60sec. Tread Both arms out (@) 50m Combat Side ‘Stroke Hypoxic ladder: “x60 @ 1 breath every 4 stokes “1x60m @ 1 breath every 8 stokes x60 @ 1 breath every 6 stokes -1x60m @ 1 breath every 7 stokes, “x60 @ 1 breath every 8 stokes “Rest as neoded between each 60m cpac- Week 3 ‘ackio Pan SESSION 12 SESSION 13 [session 14 SESSION 16 SESSION 16 [SESSION 17 ourprrwone organs [oto Fun nana [ob Long un Long [oni Fininonats | om: a.nour Mn Eset Sainypone “Pool Fa lagen at pol Training Warm: Session Note: Simin | Warm-up: Poo Warmup: open nate pose | Poo ining: Warm ‘Rounds ‘Rounds tint use apool. iia | 8 Rounds (1) Runa mite @ 745 ‘Rounds oon war, so pace + Fn 00m «Punto ety + Fn 100m ee Oe toed + exrusmupe 1 sxPootaae + scwating Linges | Sena + sx Pook Tom 1 actomsio Sy Polos 1 tocSitupe oor Puluis ooo neue + acute + tocecountFuter| + tnsepsveen | ames M8 | tox a coun rte syn + acWaking Lunges | Keke as ks taronans aos Tener | open water (1)4 Rounds ining pen war soe Fator Kies (vith zoom Finateasyto | RiniSmiss@s- |C)FunIOmies® | "asomFinat easy» | #2800 doing tem Training: moderato pace. nave RUN INTERVAL] LONGRUNTABLE | roxerate pace, bn weber sachin biplane me Trans 8 uy a8 leg lones) ‘5 Rounds, one every_| Training: st 5 minutes possible, then | Training: heat pints! don, e0eee. (1) 3 Rounds between intervals (1)4 Rounds 108 Weight Bot rn oc0m @ FIN [end to poo Swim in |) Fi 1500m-Conbat "in soqqm @ rin | (8) For in. with 108 + 40% maxreps, INTERVAL TABLE- | PT gear. Side Stroke @ INTERVAL TABLE- | weight bet: a Coes ti efeie tresod pao (ane | Snrerstg Sroxe | Si 0m « tmmedatoy ater | fommontge’™” |. nsManyRoundeas | Tototonascaioct | pemeteces abc Saats ound sise0sec. | betnconiiowais | Ponsiieinso 0 totwoon mania] SxPushaps 3p. rps Rest mites” + MaxropsPisbps | ys pounds ons | te GountPuter eeneunés-rotns |) Fun5mies @ 620 Jeefean. (25m Underwater Kicks 25m Underwater min. pace @) Stwpe Sim inoutpusing | 5¢ Count Boy Sain wnt pushing See enwovey | ofotwatorouching | Builder af of wat ortovcing ee theta Sim Som dont wheter Pesta owed push of wal Fost ae ronded + 40% maxrop si | botwoon und but tewoon round bat we romeretian’ |) somone Side romore than 8 + Imecatoy ater | meutes ‘Soke Hypo rites Found 58 60 sc. iar: Spc: Je) 3 Rnd frStin @ 1 breath (3 Round + Maxrope Sips in | 7oxe-countruter | ove totes 0x cou Far case Kicks take one | “tO @ 1 breath Keka tte one boat and veaitior | evo atokae breath anne for (©) Puts Sefer Kicks; epent | see () 75m Combat Side FUNINTERVAL one PACE TABLE os io “1x7m @ 1 broath betaoon orl ‘every strokes Head o pool. Change ‘txtém @ 1 broth ine ACU- ne boot. ies “inten @ 1 breath (©) Swim 750m - Combat, rae Ste Stroke -1x75m @ 1 breath every strokes (7) 3 Rounds with 108 “4x76m @ 1 breath ‘weight belt “every 7 strokes. Oe Tens “Rest as needed 0 seo. Tred Pine between each 75m erm out (5) 3 Rounds s0eat Tread Lap Hip Flexor Stretch arm out Frog Stretch mm Teme ‘3x Shoulder Teacups: =o Lat + Pec Stretch (6) 75m Combat Side ‘Stroke Hypoxic ladder: S75 1 breath every 3 stokes “175m @ 1 breath every 4 stokes 175m 1 breath every 5 stokes “175m @ 1 breath every 6 stokes 175m 1 breath every 7 svokes “Rest as needed between each 75m Beckto PlanCDAC- Week ‘Backto Plan ‘SESSION 20 [SESSION 30 [session 31 SESSION 2 SESSION 93, [SESSION 34 bj PFT work + Jovi: Fn intervals | 0b; Ste un ntovals | bj-Long Run +Long |Ovj:Finintowals | Ob: Total Rest Day ‘Suinsypoxe + Pool PT Fn Prepare or ave ans Taising Warmup: Warm-up: Warm-up: ‘course start Peo: ‘3 Rounds Session Note: Swim in| Poo Warmup: 3 Rounds opon water ifpossbe.| 3 Rounds 3 Rounes 7 an ke not, use @ poo tin + Fin 100m + Sx Waking Lunges | oon water + Fin s00m + axPushups + BxPookside + 10eSitups srproimate + Sx Pookie + x Toos to Sky Plouts + Insiep Sioich ‘tonees using Pats atenel + fac Pe Gatanees ose Se osteiliad + sx Waking Lunges | ‘worst nossa . + Run 200m esi: cer Open Water: (1) 4 Rounds rain Open Water: 250m Finateasy’e | Run.5mies @ 5- " 280m Fin at e239 to ‘Training: moderate pace. ILE RUN INTERVAL moderato pace. (1) Push-ups: TABLE (1) lun 12 mos © ‘Rounds, one every. | Training: Fst mines LONG RUN TABLE Training: 60306. )3 Rounds between intervals | Trsion as quickly as 144) Rounds Fin 1000 @ FIN | Head to poo Swimin | Possibe, then. Fin 1000m @ FIN + dom mexreps | wrenvat taBLE- | PTgear INTERVAL TABLE - Pustups: ‘Combat Side Stroke (2) Fin go00m = Combat | Combat Side Stroke + immediately ater | Rest 5 minutes (2) As Many Rounds as} Side Stoke @ Fest § minutes: ound S's 60 sec. | yetween intervals Possible in 30 ‘threshold pace (an 8- | petwaon intervals lsup. do: tame 10efor ona ecale of + MaxrepsPush-UPS (2) @Rounds-no tne | 10x4CountFiutor | 1) (28 Rounds no fins ween, ‘25m Underwater ick 25m Uncenwater sens ‘Swim without pasting | 10x Pustups Sui witout pushing 'srounds, one overy | of ofwallortoucing | Swim 100m - dent off of wallor touching cose the boom ‘push of wal ‘he botiom Rest as needed Rest a needed + 40% maxrops st- | Between rounds but |(3) 75m Combet Sido betweon rounds but ps no more han 3 Stoke Hypoxic no more than 3 + immediate ater | miu lacier: rire Round 53 60 see. “175m @ 1 breath isup. do: 13 Rounds ovory 4 stokes (2)9 Rounds + Macreps Sips in | 100x--countFuter | -tx75m 1 breath 100% count Fuster 60000. Kicks tke one ‘evory 8 strokes Kicks - take one breath and hoiditor | -tx75n @ 1 breath breath and hoi it for (2) Pubups: 1x tutor kets: evory 6 stokes ‘sxc keke: Sounds, one every | repeat unl you “1x75 @ 1 breath repeat unt you 80908. complete all 100%. | every7 stokes complete al 10%. + sommarvgno | SesierBaser-s4 | trEn @ bean Shoulder Blster-5# . ‘every stokes Pastee wes * + immesiaty ater odo reed Fada ee between each 75m laup. do: + Maxteps Pups (4) 3 Founde noose, + Hip Foxor Seton (4) 8 Rounds + Frog Srtch unaoom @ 24LE 7 35h RUN INTERVAL, Tosope ceneLe + Late Poe Sratch Fost 3 minutes betweon intervals Head to pool Change Into ACU - no boots. (6) Swim 800% - Combat ‘Side Soke (7) 3 Rounds with 15% Weignt bot 0 sec. Tread 60 see. Tree Right arm out 6000. Tread Lett armout 60 see. Tread Both aims out (6) 75m Combat Side ‘Stroke Hypo ladder Svx75m 1 breath every 4 stokes “175mm @ 1 breath every 5 stokes 175m 1 breath every 6 svokes “175mm @ 1 breath every 7 stokes 1x75 1 breath every 8 svokes Rest as needed between each 75m Beck o Plan