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Progression of the 6-month aquatic- and land-based programs
| Month | Sets | Exercise time (sec) | Recovery time (sec) | RPE |
|---|---|---|---|---|
| 1 | 3 | 45 | 45 | <13 |
| 2–4 | 3 | 60 | 30 | 13–14 |
| 5–6 | 3 | 60 | 30 | 15–16 |
Notes: Exercise and recovery time are expressed in seconds (sec), exercise time indicates the time spent for each exercise set described in the Methods section.
Abbreviation: RPE, rate of perceived exertion.
