A comfort swimmer's guide to easy swimming

SCY, solo

Warm up
1 x 400 free and back
4 x 100 kick on back, no board, odds dolphin, evens flutter, RI :15
4 x 50 drill

Main Set
4 X 200 back, broken @ 150 (:15 seconds rest) - 50 @ 90% effort: on 4:00
(averaged 2:15 on 150's, :40 on 50's)
1 x 100 recovery kick

8 X 100 broken as 75 free(:10 seconds rest) - 25 fly @ 100% effort: on 2:00
(averaged 1:02 on 75's, and :17 on 25 fly)
1 x 100 recovery kick

Cool Down
100 easy swim and DAB

2900 yards

Will do 45 min spin class at noon