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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