October 2, 2003 WARMUP 300 S 200 K 100 D 8x50 hypox(5) (breathe every 5 strokes) MAIN NOTE: ALL OUT = 100% effort FAST = 80%-90% effort EASY = easy 12x25 FR :30R -odds easy -evens fast 6x50 FR 1:00R -all fast 20x25 FR :30R 5x[-descend 1 through 3 (get faster) [-4 all out 5x50 1:00R -all fast -odds FL -evens FR 4x100 FR 3:00R -all out COOL DOWN 200 easy