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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