A comfort swimmer's guide to easy swimming

SCY

Warmup
300 swim free & back
200 kick
200 pull w/buoy only
3 x 100/1:45 back, desc
100 scull

Set #1
8 x 50/1:15 back with fins, Strong with 10-12 SDK off each wall
- ave 34-35 on these

Set #2
12 x 25/:40 Kick, Strong
- 1-6 flutter with snorkel & board, 7-12 on back, ave 25 on these

Set #3
Repeat 2x, 1 free, 1 back
1 x 100 25 drill/25 swim
1 x 200/4:00 (back), 3:30 (free), build
- went 3:03 back, 2:45 free
1 x 50/1:30 200 pace
- went 39 back, 35 free
1 x 50/1:30 easy

Warm Down
200 easy mix of free/kick/back

Total: 2800 yards