A comfort swimmer's guide to easy swimming

SCY Solo

Warm up
300 as 200 free/100 back
(shoulder is sore and swimming back does not feel very good )

Drills
8 x 50 flutter kick on back on RI :10
odds fast (50), evens easy (1:00)
8 x 25 on :30 hard/easy, easy/hard
(600/900)

Main Set
1 x 50 easy
8 x 50 free FAST - #1-4 on 1:30, #5-8 on 2:00
(Average :33, fast :31, slow :34)
1 x 50 easy

6 x 100 free on 1:40
(1100/2000)

Cool down
200 easy swim
(200/2200)

40 minute spinning class during lunch hour.