December 3, 2003

WARMUP
400 S, 200 K

DRILL
200 FR SKP
   -DPS
4x50 SKP
   -IMO, moderate pace
2x100  FR SKP
   -negative split all 100's

MAIN
  [100 :10R moderate pace
6x[75 :10R
  [50 :15R
  [25 :15R sprint pace
  [   -increase pace as distance decreases

COOL DOWN
100 BK, 100 BR, 100 FR