A Swim Session for When You Are Alone /3600-4k Warm Up400 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 254 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 Instagram: @swimsetsbythepool @Kyle.brill @natefdot

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