A comfort swimmer's guide to easy swimming

SCY

Warm up (950)
400 mixer, swim-kick-drill-scull by 50’s

9 x 50 desc 3, 3/55, 3/50, 3/45
- all free, went 38-39 on these

Main Sets (1750)
1 x 200/3:30 back, neg split, build to fast
- went 2:58

2 x 150/2:30, 50 easy free-50 strong stroke-50 easy free
- went 2:22 - 2:17, did back for stroke

6 x 50/1:15, 15 fast – 20 easy – 15 fast
- went 2x fly-back-free

1 x 400 kick, 30 sr, continuous moderate kick
- did 200 with board & snorkel as 100 flutter/100 dolphin then did 200 on back same way

100 easy swim

8 x 50/1:30 choice FAST with fins
- did fly on #1 & 4, went 32, 34
- back on #2, 5, 7, went 33, 34, 33
- free on #3, 6, 8, went 30, 31, 31
50 easy

Warm down
200 moderate free with snorkel and paddles

Total: 2900 yards