Warmup (900) 12 x 75 on 1:10 …choice of krill, dick, swim Set (900) 12 x 75 on 1:15 …25 catchup/25 kick/25 swim Set (1800) …200 on 3:00 …300 on 4:30 …400 on 6:00 …400 on 5:30 …300 on 4:15 …200 on 2:40 …make that last interval Cool down 300