400 WU
4x50 :50 variables

3x
   300 IM 4:30/4:20/4:10
   4x75 1:10/1:20/1:30
   2x100 1:40 kk/sw by 50

Rd1 - all IM; EZ/Fast/Ez 
Rd2 - 50 IMO, 25 fr; Fast/Ez/Fast
Rd3 - 25 IMO, 50 fr; odds Ez, evens fast