November 11, 2003  Happy 22nd Birthday Jessica!

WARMUP
800 choice

DRILL
8x50 FR :15R
   -6 kicks on side and roll
8x50 FR :15R
   -accelerate pull

MAIN
12x25 :30R
   -odds easy FR
   -evens hard non-FR
2x4x50 FR 1:00R
   -1 easy/fast
   -2 fast/easy
   -3 buildup
   -4 fast
6x100 FR :10R
   -buildup
6x75 FR :45R
   -odds buildup
   -evens builddown
5x50 1:00R
   -odds FR
   -evens non-FR
   -all at 80% effort

COOL DOWN
200 easy