December 9, 2003

WARMUP
500 choice SWIM
200 K

DRILL
12x50 K :15R
   -6 kicks on side and roll
8x75 FR :15R
   -good extension
   -accelerate pull

MAIN
10x25 :30R
   -breakout, 12.5 yards sprint
   -12.5 yards easy
6x50 :25R
   -odds IMO
   -evens FR
20x25 FR/FL :30R
   -descend 1-4, 5-8, etc...
   -every fourth FLY
5x50 FR :30R
   -sprint

COOL DOWN
200 PKS