November 04, 2003

WARMUP
200 SKP

DRILL
8x50 FR :15R
   -catchup

MAIN
600 DPS FR 1:00R
4x50 FR :15R
   -strong kick
400 DPS FR :40R
8x50 IMO :20R
200 DPS FR :20R
12x50 FR :15R
   -descend 1-4, 5-8, 9-12
   -4, 8, 12 at 90% effort

COOL DOWN
200 easy