September 30, 2003 WARMUP 800 choice DRILL 12x25 FL :10R -K streamline 12x25 FL :10R -3 breakout strokes -FR easy to wall MAIN 12x50 FL :15R -flutter kick to deep -5 vertical fly kicks -flutter kick the rest of the 50 6x125 FR :15R -breathe every 5,7,sprint,5,3 by 25 6x75 FR :15R -build COOL DOWN 200 easy