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LCM intervals left, SCY intervals right

Warm up
1 x 300 5:30 [5:00]
2 x 100 2:15 [2:00] IM/stroke
3 x 100 1:45 [1:30]
4 x 50 1:00 [1:00] choice

Kick set
1 x 200 5:00 [4:30]
6 x 50 1:15 [1:15] 25easy/25fast

IM/stroke set
3x
3 x 50 1:15 [1:15] stroke desc 1-3
1 x 50 1:30 [1:30] free easy
[RD1 fly, RD2 back, RD3 brst]

Free/pull set [Jay Eckert's fav set but with slightly less yardage]
1 x 100 1:40 [1:30] strong
1 x 100 2:00 [2:00] easy
2 x 100 1:40 [1:30] strong
1 x 100 2:00 [2:00] easy
3 x 100 1:40 [1:30] strong
1 x 100 2:00 [2:00] easy
3 x 100 1:30 [1:20] strong
1 x 100 2:00 [2:00] easy
2 x 100 1:30 [1:20] strong
1 x 100 2:00 [2:00] easy
1 x 100 1:30 [1:20] strong
1 x 100 2:00 [2:00] easy

Warm down
4 x 50 1:15 [1:00]

Total: 4100