A comfort swimmer's guide to easy swimming

SCY

Warm up (900)
400 swim - 200 free/200 back
200 kick build - w/board & snorkel
4 x 75/1:30 (25 scull - 25 drill - 25 swim build)


Set #1 (300)
12 x 25/40 Alternate 2 ez - 1 fast
- IM order by 3's

Set #2 (900)
9 x 100 free
3/1:30 moderate - 1:20-1:22-1:22
3/1:45 stronger - 1:20-1:18-1:18
3/2:00 strongest - 1:15-1:16-1:16


Set #3 DPS Swim (400)
8 x 25/30 dps in sets of 4
- Free = 13-12-14-15
- Back 14-15-15-16
2 x 100/40sr Strong build - similar dps as above

6 x 50 kick/1:10 - on back all between 53 and 55

Warm down
200 easy free & back

Total: 3000 yards