400 WU choice
4x50 build :50

1x300 4:00
2x150 1:155
3x100 1:15
50 ez

3x100 1:20/1:15/1:10
:20 sr
3x100 PU 1:20
:20 sr
4x50 IMO :50

2X
   4 min social kick
   2x25 all out :30

4X (stroke by round; 25 :30, 50 :50)
   100 25/50/25 - 25 ez, 50 fast
   100 25/50/25 - 25 fast, 50 ez

100 CD