A comfort swimmer's guide to easy swimming

SCM, Solo

Warm up (600)
10 min choice
- Did 200 swim, 200 kick, 200 pull, back and free

Set #1 (400)
8 x 50 burst + cruise/1:10
--4 speed play, 4 dolphin kick UW
- on 1-4 did fly-back-free-fly,
- on 5-8 alternated kick on belly and kick on back

Set #2 (1600)
4 x through:

25 AFAP + 25 EZ/1:30
50 @ 100 pace/1:30
100 @ 200 pace, rest as needed
200 EZ/5:00

No times for AFAP 25
1 = back
- 50 @ 100 pace - went :41
- 100 @ 200 pace - went 1:30

2 = free
- 50 @ 100 pace - went :36
- 100 @ 200 pace - went 1:18

3 = back w/fins
- 50 @ 100 pace - went :36
- 100 @ 200 pace - went 1:20

4 = free w/fins
- 50 @ 100 pace - went :33
- 100 @ 200 pace - went 1:11

Set #3 (300)
2 x 150/2:30 (50 scull- 50 kick - 50 swim)

1 x 100 EZ Warm down

Total: 2900 meters