I-95 to I-287 over the Tappan Zee isn't too bad on a Sunday. The worse part (I-91 interchange in New Haven) is all fixed now. The heaviest traffic is from New Haven to I-287.
I like the CT 9 to Middletown route. It's relaxing and scenic and bypasses the worse part of CT. Take a left at Middletown (CT rt 66) which feeds directly into I-691 and I-84. Rt 66 looks like a little road, but it's 2 lanes both ways and only slows down for a couple of miles in Middletown proper.
After hitting I-84 you have several choices. I like staying on I-84 to the second exit in PA and then take US209 down the Delaware Water Gap to I-80, then I-81.
