October 30, 2003 WARMUP 275, 200, 125, 50 each a different stroke DRILL 8x200 :15R -50 K -100 D -50 S -2x200 of each stroke MAIN [75 non-FR [100 FR 2x[75 non-FR [100 FR [75 non-FR [100 FR -hold pace throughout distances -:20R -1:00R between rounds COOL DOWN 200 easy