September 11, 2003 WARMUP 300 SKP DRILL 12x50 FR :10R -two turn -hard streamline off walls 8x75 FR :15R -25 breathe on weak side -50 bilateral breathing MAIN [200 FR :20R [ -K,S,K,S alternate by 50 [2x100 FR :15R [ -buildup [4x50 FR :10R 2x [ -1) easy/fast [ -2) fast/easy [ -3) buildup [ -4) fast [8x25 FR :05R [ -double streamline out of walls 3x100 FR :15R (between first and second round ONLY) -distance per stroke COOL DOWN 200 easy S