October 21, 2003 ISAAC'S 23rd BIRTHDAY! WARMUP 200 SKDPS 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 8x94 FR :20R -start from wall -turn 2 yards short of wall for each turn -break out stroke and stong kick to regain momentum -finish at wall -like a 100 without touching the walls on turns [4x50 non-FR :15R [ -descend [150 FR :30R 2x[ -fast [4x50 FR :15R [ -descend [150 IM 1:00R [ -a 200 IM without FR COOL DOWN 200 easy