A Swim Session for When You Are Alone /3600-4k
Warm Up
400 choice
200 kick build by 50
200 Pull build by 50
16x 25 Variables on 10-15 rest
( 1 build to Fast, 2 fast to easy, 3 Easy, 4 Fast)
Main Set 20-10ish seconds rest.
300, 2x150, 4x75, 6x50
[300 middle 100 faster, 150, Middle 50 Faster,75 25 non free/ 50 free, 50s descend breath count down to 2 or 3 breaths for the whole 50]
16x 25, rest 10ish seconds
4 one arm fully rotate, other arm at side, alternate sides by 25
4 underwater recovery (aka long dog drill)
4 build to Fast finish
4 butterfly
Bonus set 4-6x
150 Pull Descend down to 80-85%
Warm Down
200+
Youtube: http://www.youtube.com/@SwimSetsbythePool
Patreon: patreon.com/SwimSetsbythePool
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@swimsetsbythepool
@Kyle.brill
@natefdot
