A comfort swimmer's guide to easy swimming

Supposed to be a sprint workout. After not swimming for over a month, I'm not very fast.

SCY, Solo

Warm-up
1 x 300 as 200 free/100 back


Drill

3 x 200
#1: Kick, on back no board as 25 flutter/25 dolphin
#2: 4 x [ 25 kick (no board) / 25 stroke drill ]
#3: 4 x [ 25 stroke drill / 25 swim ]
Did all of the strokes on these
6 x 50 as 25 swim DPS/25 swim, build-up
1-3 back, 4-6 free, RI :15

Main Set

Did 2 times through, 1st time free, 2nd time back
16 x 25
#1-4: Swim, build-up
#5: All easy swim
#6-9: Swim, 12.5 yds FAST / 12.5 yds easy
#10: All easy swim
#11-14: Swim, 12.5 yds easy / 12.5 yds FAST
#15: All fast
#16: easy swim
1 x 50 easy




8 x 50 on 1:15
• 2 rounds of the following, 1st time free, 2nd time back, no extra rest between rounds:
#1: kick
#2: Swim, build, focus on excellent technique,
great turns, and streamlines
#3: FAST, from a push, long and strong
Went :32 on the free. On the backstroke, my calves cramped at about 40y and I just glided to the finish at about :37
#4: easy free or back

Cool down
1 x 100 easy free


Total: 2600 yards