A comfort swimmer's guide to easy swimming

I did the Lactate workout #5 from from the HIT week 13.

Saturday, 3/31/12

SCY, Solo

Warm up:
1000 OYO
Did the following:
500 swim alternating free and back
200 kick
200 IM drill
100 scull

Main Sets:
8 x 25 burst + cruise @ 1:00
- rotated through fly-back-free on these
50 EZ

2 x through:
free, no fins
100 fast @ 2:00 - went 1:12, 1:10
50 fast @ 1:00 - went 31, 33
25 fast @ :30 - around 15 on these
25 EZ @ 1:00

150 EZ

2 x through:
back with zoomers
75 fast @ 1:30 - went 54,54
50 fast @ 1:00 - went 34,35
25 fast @ :30 - around 16-17
50 EZ @ 1:00

100 EZ

2 x through:
free, no fins
50 AFAP @ 1:00 - 31, 32
25 AFAP @ :30 - around 15
50 EZ @ 1:00

200 EZ

Total: 2750 yards