September 6, 2003 WARMUP 200 S K P/D DRILL 8x25 :10R -scull 8x50 FR :15R -25 catchup -25 S 8x75 FR :20R -25 K on side -25 K on other side -S 12x50 FR :15R -two turn MAIN [200 FR :30R [ -distance per stroke [4x50 FR :15R 3x [ -1)easy/fast [ -2)fast/easy [ -3)buildup [ -4)fast COOL DOWN 300 easy