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LCM

Warm up
3 x 100 2:00
3 x 100 2:00 50fist drill/50swim
3 x 100 2:00 50st/50fr
3 x 100 1:45 desc 1-3

Kick set
1 x 200 5:00
6 x 50 1:20 desc 1-3/4-6

Stroke/IM set
4x
2 x 50 1:15 stroke choice drill
1 x 100 2:15 IM
[Fly drill: 3 right, 3 left, 3 both]
[Back drill: double-arm]
[Brst drill: 2 kicks, 1 pull, breathe on pull only]

Free/pull set
3 x 150 2:30 long & strong
3 x 150 2:20 desc 1-3
3 x 150 2:15 neg split
1 x 150 best effort

Warm down
4 x 50 1:00

Total: 4200