300 4:30 every 3rd 25 stroke
200 3:30 every 2nd 25 kk
100 every 2nd 25 scull

8x50 1:00
   1-4: 25kk 1/2 underwater, 25 drill
   5-8: "", 25 DPS

4X
   200 IM 3:00*
   150 FR 1:45**
   100 KK/SW 1:35
   50 EZ

* -10 sec/rd
** +10 sec/rd