October 28, 2003

WARMUP
2x100 S
2x100 K
2x100 P

DRILL
8x50 FR :15R
   -strong kick
8x50 FR :15R
   -catchup

MAIN
1x1650 FR BROKEN
   -11, 10 ,9, 8, 7, 6, 5, 4, 3, 2, 1 lengths
   -:15R between each distance
   -increase pace as distance decreased
5x200 FR :20R
   -1x200 S with strong kick
   -3x200 P
   -1x200 S with strong kick

COOL DOWN
200 easy