September 23, 2003 WARMUP 300 S 200 K 100 D 6x50 hypox(3) :10R (breathe every 3 strokes) DRILL 12x50 FR :10R -no breath on turns in zone from 5-yard flags to wall 8x75 BR :15R -25 scull -25 2 kicks per pull -25 S MAIN 100 IM :15R 6x50 BK/BR :15R -25 BK -25 BR 100 IM :15R 6x50 BR/FR :15R -25 BR -25 FR 100 IM :15R 6x50 BR :10R 4x125 FR :20R -breathe 3,5,7,5,3 by 25 COOL DOWN 200 easy