September 20, 2003 WARMUP 300 SKP DRILL 24x25 FR :10R -1-6 double streamline -7-12 streamline kick under water -13-18 5 breakout strokes, build down to wall -17-24 focus on hips leading the rotation MAIN 400 FR :30R -distance per stroke 2x50 BK :15R 300 FR :30R -distance per stroke 4x50 choice :15R 200 FR :20R -distance per stroke 6x50 BK :15R 100 FR :15R -distance per stroke 8X50 choice :15R COOL DOWN 200 easy