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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