400 swim
300 KK
200 PU
100 Drill/scull

3X
   3x100
Rd1 - 1:25/1:20/1:30
rd2 - 1:20/1:15/1:30
rd3 - 1:15/1:10/1:30

1x300 PU 4:00
2x200 IM/FR 3:00/2:40
3x150 2:05/2:00/1:55
4x100 IM/FR 1:30/1:20
5x50 KK 1:00

100 CD