A comfort swimmer's guide to easy swimming

Warm up
1 x 300, did 1/2 free, 1/2 back

Drills
6 x 50 kick on back, 25 dolphin/25 flutter
2 x 100 drill cycle

Main
Repeat 2x
{1 x 200 back on 3:30 (3:00, 3:04)
{2 x 100 back on 1:45 (ave 1:30)
{4 x 50 back on 1:10 - Moderate

1 x 200 free on 3:15 (2:45)
2 x 100 free on 1:35) (1:20)
4 x 50 free on :55)

50 back fast from racing start. Went :34

Cool down
4 x 50 easy

Total: 2800 yards

100 Drill Cycle
Free: 25 wrist drag / 25 ¾ catch up / 25 1-arm, switch arms at mid-pool / 25 swim
Back: 25 rifle drill / 25 false recovery / 25 1 arm switch arms at mid-pool / 25 full stroke swim