October 23, 2003 WARMUP 400 S, 100 K, 200 D DRILL 8x50 any stroke :15R -25 choice of drill -25 swim 16x50 K :15R -4x each stroke 8x50 any stroke :15R -25 choice of drill -25 swim MAIN different stroke for each set of 300 300 build :30R 3x100 maintain solid pace :20R 6x50 negative split :15R 12x25 3 easy, 1 fast :10R COOL DOWN 200 easy