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