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