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LCM intervals left, SCY intervals right

Warm up
2 x 100 2:00 [1:45]
4 x 50 1:15 [1:15] drill-3/5switch: 3strokes/5kicks
2 x 100 1:45 [1:30]
4 x 50 1:15 [1:15] stroke choice
2 x 100 1:45 [1:30]
4 x 50 1:00 [1:00] desc

Kick set
3 x 50 1:20 [1:15]
3 x 50 1:15 [1:10]
3 x 50 1:10 [1:05]
1 x 50 easy

Main set
4x
1 x 100 2:00 [2:00] 75easy/25fast
1 x 100 2:00 [2:00] 50easy/50fast
1 x 100 2:00 [2:00] 25easy/75fast
[RD1/2 stroke, RD3/4 free]

Freestyle/pull set
3 x 100 1:40 [1:30] long & strong
1 x 100 2:00 [1:45] fast
3 x 100 1:35 [1:20] long & strong
1 x 100 2:00 [1:45] fast
3 x 100 1:30 [1:15] long & strong
1 x 100 fast

Warm down
4 x 50 1:00

Total: 4300