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