**Location: Converse Pool

Uniform: Worn - winter APFUs with summer APFUs and a water source
Pack – towel and extra clothes in assault pack (or black/coyote tan backpack)
Upon arrival NLT 0545
First formation NLT 0600
Dynamic Warm-Up:
30m butt kickers
30m high knees
10 jumping jacks
20 arm circles (10 forward; 10 backward)

Workout
Separate into swimming ability groups (lanes shallow to deep: beginner to advanced)

Beginner Workout:
Tread (alternate high knees)
AMRAP 20 minutes
25 yard kick holding partner’s shoulders who is walking backwards
25 yard swim/paddle/walk
Jump/climb outs

Advanced Workout:
AMRAP 15 minutes
25 yard swim
15 push-ups
15 squats
15 flutter kicks
Rest 2 minutes

Sprint relay between lanes

Accessory Work:
Tread water with hands for 3 minutes
Tread water without hands for 2 minutes

Cool Down:
Quad stretches
Hamstring stretches
Overhead arm pulls
Across body shoulder stretch
Showers