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October 7, 2003

WARMUP
NOTE: P/D = pull or drill

75 S, 50 K, 25 P/D,
100 S, 75 K, 50 P/D,
125 S, 100 K, 75 P/D,
150 S, 125 K, 100 P/D

DRILL
8 minutes treading water
8x1:00 egg beater (water polo tread)
   -0:30 wrists out
   -0:10 elbows out
   -0:20 rest (use arms to tread)

MAIN
NOTE: ALL OUT = 100% effort
      FAST    = 80%-90% effort
      EASY    = easy

9x100 FR 70%-80% effort
   - 1-3 :05R
   - 4-6 :10R
   - 7-9 :15R
maintain the same pace throughout the entire set

12x75 FR 2:00
   -odds buildup (easy -> fast)
   -evens builddown (fast -> easy)

8x50 IMO 1:00R
   -all out

COOL DOWN
200 easy