November 6, 2003 WARMUP 600 choice DRILL 8x50 K IMO :10R 8x75 P FR :15R -accelerate pull MAIN 9x100 FR -3x100 :05R -3x100 :10R -3x100 :15R -maintain same pace for all 9 4x100 FR 3:00R -all out 4x50 FR 1:30R -all out COOL DOWN 200 easy