September 16, 2003 *No Equipment Needed WARMUP 300 SKD DRILL 8x25 BK :10R -double streamline 8x50 FR :10R -bilateral breathing -catchup 8x75 BK :15R -50 three kicks then roll -25 S MAIN [200 alternate S and K by 50 :15R 4x [4x50 BK :10R [ -hard kick 6x125 FR :15R -50 hypox(3) (breathe every three strokes) -25 hypox(5) (breathe every five strokes) -50 hypox(3) COOL DOWN 200 easy