October 7, 2003 WARMUP NOTE: P/D = pull or drill 75 S, 50 K, 25 P/D, 100 S, 75 K, 50 P/D, 125 S, 100 K, 75 P/D, 150 S, 125 K, 100 P/D DRILL 8 minutes treading water 8x1:00 egg beater (water polo tread) -0:30 wrists out -0:10 elbows out -0:20 rest (use arms to tread) MAIN NOTE: ALL OUT = 100% effort FAST = 80%-90% effort EASY = easy 9x100 FR 70%-80% effort - 1-3 :05R - 4-6 :10R - 7-9 :15R maintain the same pace throughout the entire set 12x75 FR 2:00 -odds buildup (easy -> fast) -evens builddown (fast -> easy) 8x50 IMO 1:00R -all out COOL DOWN 200 easy