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LCM intervals left, SCY intervals right

Warm up
1 x 200 3:30 [3:15]
3 x 100 2:00 [1:45]
4 x 50 1:15 [1:15] stroke
3 x 100 1:45 [1:30]

Kick set
3 x 100 2:30 [2:15]
1:00 [vertical kick]
2 x 100 2:30 [2:15]
1:00 [vertical kick]
1 x 100 2:30 [2:15]

Freestyle set
2 x 200 3:20 [3:00] long & strong
4 x 100 1:40 [1:30] desc 1-4
2 x 150 2:30 [2:15] last 50 strong
3 x 100 1:40 [1:30] desc 1-3

Main set
4x
2 x 50 1:15 [1:15] #1 drill, #2 perfect stroke
1 x 100 2:30 [2:15] fast
[RD1/3 stroke, RD2/4 choice]
[Fly drill: 3 strokes right arm, 3 left arm, 3 both]
[Back drill: right arm x 25, left arm x 25]
[Brst drill: 2 kicks, 1 pull breathe on pull only]
[Free drill: fist drill]

Warm down
4 x 50 1:00