The transition from SCY to LCM - Day 1

Warm Up:
8 x 100 - 75 Free/25 Choice on 2:00

Main Set - Focus on converting AT pace from SCY to LCM:
8 x 50 Free with Snorkel - Distance Per Stroke on :55
2 x 300 or 250 or 200 Free Swim - AT Pace +5 on 4:45 (ie. if AT pace SCY is 1:20/100 = 1:30/100 LCM, then hold 4:35 = 4:30 + 5 seconds on the 4:45 interval or 10 seconds rest - choose the appropriate distance to get 10-20 seconds rest)
8 x 50 Free with Paddles - Distance Per Stroke on :55
2 x 300 or 250 or 200 Free Swim - AT Pace on 4:45
8 x 50 Free with Paddles & Buoy - Distance Per Stroke on :55
2 x 300 or 250 or 200 Free Swim - AT Pace -5 on 4:45

1 x 100 recovery choice easy swim

Kick/Swim Set With Fins:
12 x 50 on 1:00
1 - 25 Kick/25 Swim FAST Fly
2 - 25 kick/25 Swim FAST Back
3 - 25 Kick/25 Swim FAST Free
4 Times Through

3 x 100 Recovery 50 Choice/50 Free on 2:00 or 2:15 or 2:30

4800 LCM - 90 Minutes