A comfort swimmer's guide to easy swimming

Warmup
2 x
200 swim, 200 kick, 200 pull or drill
first round free, 2nd round no free (IM is ok)
On round 2 did 200 back, kicked on back alternating dolphin and flutter by 25, and drilled IM.

Repeat 6 x:
150 swim on 3:00
25 FAST choice off blocks on 30
75 easy on 1:30
On the 150's did 1-3 free (±2:10), 4-6 back (±2:20)
25's went fly, back, free twice through
75's easy back/free

Cool down
100 easy free

2800

Then went to the gym for about 45 minutes of weights (legs and core work)