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September 18, 2003

WARMUP
300 S
200 K
100 D
6x50 FR :15R
   -hypox(3) (breathe every 3 strokes)

DRILL
8x75 :15R
   -25 FR hips lead rotation
   -25 BK rotate hips
   -25 FR hips lead rotation

12x50 FR K :15R

MAIN
2x200 FR :20R
   -hypox(5)
4x100  descend :15R
   -25 FR
   -50 BK
   -25 FR
8x50 1-4 BK, 5-8 FR :10R
   -1)easy/fast
   -2)fast/easy
   -3)buildup
   -4)fast
16x25 FR D :05R
   -6x25 finger drag
   -6x25 catchup
   -4x25 distance per stroke

COOL DOWN
200 easy