A comfort swimmer's guide to easy swimming

SCM

Warm up: (1000)
300 choice - free & back
10 x 50 free:
- 1/1:00 smooth, 2/55 strong
- 1/1:00 smooth, 2/50 strong
- 1/1:00 smooth, 2/45 strong
- 1/1:00 smooth
2 x 100 Back
- (25 fist/25 scull/25 drill/25 dps)

Main Set #1 Back (600)
3 x 200/4:30 - With fins
100 - 10sr - 50 - 5sr - 50 (NS) - went 3:00 (1:33-1:27)
100 - 10sr - 100 (NS) Went 3:05 (1:35-1:30)
200 (NS) - went 3:10

Main Set #2 Fly/Free (500)
10 x 50/1:15 (15 ez free - 20 fast fly - 15 ez free) - ave 47 on this set

Kick Set (400)
400 IM

Warm down (200)
4 x 50/1:10 smooth

Total: 2700 meters