October 15, 2003 WARMUP 200 IM S K P/D DRILL 8x50 BR :15R -25 strong kick into long glide -25 S 8x50 BK :15R -25 3 kicks then roll -25 S 16x25 FL :15R -odds 6 kicks off wall, swim to finish -evens alternate one arm MAIN NOTE: CHOICE = non-free or IM 3x200 CHOICE :30R 1x100 FR DPS (distance per stroke) 4x100 CHOICE :20R 1x100 FR DPS 5x50 CHOICE :10R 1x100 FR DPS 8x75 FR :15R -hypox(3) (breathe every 3 strokes) COOL DOWN 200 easy