A comfort swimmer's guide to easy swimming

SCY

Warm up
100 free – 200 back – 300 free
- swam this continuous then stopped only long enough to put on snorkel and grab board
400 kick
6 x 75 pull/10 sr: build: odds back, evens free
- with buoy only, free around 1:00-02, back around 1:12-15

Main Set
2 x 100 IM/2:00
6 x 75/1:15 free
- 1:00± on these

1 x 500/30 sr free NS
- went 7:15
1 x 400 back NS
- went 6:30

Warm Down
100 easy free

Total: 3100 yards