October 16, 2003 WARMUP 300 S 200 K 100 D 6x50 FR :15R -Hypox(3) (breathe every 3 strokes) MAIN NOTE: ALL OUT = 100% effort FAST = 80%-90% effort EASY = easy 10x25 FR :30R -odds easy -evens fast 5x50 FR 1:00R -fast 4x75 1:15R -25 FR easy -25 non-FR fast -25 FR easy 12x25 FR :30R 3x[-descend 1 through 3 (get faster) [-4 all out 3x75 FR 1:15R -build down fast to easy 4x50 1:00R -fast -odds non-FR -evens FR 4x100 FR 3:00R -all out COOL DOWN 200 easy