A Swim Session for When You Are Alone

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+

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