November 13, 2003

WARMUP
700 S
   -every 6th length non-FR

DRILL
500 K
5x100 P :15R
   -odd lengths easy non-FR
   -even lengths FR

MAIN
300 FR DPS :30R
100 FR DPS :10R
200 FR DPS :20R
200 FR DPS :20R
100 FR DPS :10R
300 FR DPS

8x75 FR :15R
   -4x hypox(5,7,9)
   -4x hypox(3,5,7)

COOL DOWN
200 easy