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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