I shoot about 98% of the targets with a 1 oz load of #8 at about 1180 fps, and carry a few 1-1/8 oz #7-1/2 at about 1200 fps for the LONG birds.
Choke, of course, depends on the presentation, but most of the courses I've shot are usually IC/MOD for chokes.... once in a while there's a course with a lot of close birds, and I'll switch to SK/IC.
Some guys change chokes at every station, but I almost never do... if you're on, you can break a target a lot farther out than you would expect; it won't be a cloud of smoke, but "we don't grade the breaks.... we just mark 'em, and broke is broke".