September 3, 2003 WARMUP 300 swim easy DRILL 8x25 FR :10R -excellent streamline -swim easy to wall 8x50 FR :15R -25 thumbs to thigh -25 swim moderate 8x75 FR :20R -50 build up -25 easy MAIN 5x150 FR :20R -odd lengths, double streamline -even lengths, build up 1x200 comfortable pace :20R 5x100 FR :15R -50 distance per stroke -50 build up 1x200 comfortable pace :20R 5x50 FR :10R -easy 1x200 comfortable pace COOL DOWN 100-300 FR swim easy