A comfort swimmer's guide to easy swimming

SCY

Warm up (1000)
400 choice
- did free & back, swim 100/drill 100 for each
200 kick build
- flutter w/board & snorkel
8 x 25/30 strong
- fly-back-free on these
50 easy

Main Sets: (1200)
24 x 50/1:00
Repeat the following cycle 4x
- #1 1st 12.5 fast/rest easy
- #2 2nd 12.5 fast/rest easy
- #3 3rd 12.5 fast/rest easy
- #4 4th 12.5 fast rest easy
- #5 all easy
- #6 all Fast
- Round 1 & 3 free, around 40 on 1-4, 33± on fast ones
- Round 2 & 4 back, around 45 on 1-4, 38± on fast ones
50 easy

Kick set (750)
10 x 75 as follows - all on back in streamline
1-2 moderate/10 sr - 1:40 on both
3-4 strong/15 sr - 1:30 on both
5-6 easy/5 sr
7-8 ALL OUT/20 sr - 1:20 on both
9-10 easy/rest as needed

Warm down
50 Easy free

Total: 3100 yards