December 2, 2003

WARMUP
300 S
200 K
200 P

DRILL
12x50 K choice :10R
   -strong and steady
8x75 FR :15R
   -double streamline following each turn

MAIN
  [2x100 FR :10R
2x[   -negative split
  [200 FR :30R
  [   -DPS

  [4x50 FR :10R
2x[   -negative split
  [200 FR :30R
  [   -DPS

COOL DOWN
200 PKS