A comfort swimmer's guide to easy swimming

SCY

Warmup (1300)
200 swim – 200 kick/swim - 200 drill/swim – 200 scull/pull, by 50's
3 x 100/1:50 build - swam backstroke, ave 1:30
4 x 50/1:10 kick desc - w/board & snorkel, 1:00 -> :54

Main Set (1600)
8 x 200/30 sr, broken as follows:
- #1 100-10sr-100 - 2:45-:10 = 2:35
- #3 100-10sr-50-10sr-50 - 2:53-:20 = 2:33
- #5 50-10sr-50-10sr-50-5sr-50 - 2:56-:25 = 2:31
- #7 200 strong, neg split - 2:37
- #2-4-6-8 easy - 3:10-3:15 on these

Warm Down
200 easy

Total: 3100 yards