400 choice
200 KK

12x50 :45 every 3rd fast stroke
8x75 1-4 switchers 1:05, 5-8 free 1:00
6x100 - 1:25/1:20/1:15 (-5 sec next round)
4x150 - 50kk, 100 swim 2:15
2x200 - 1 PU 3:00, 2 broken :10 sec 50-100-50

100 CD