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September 3, 2003
WARMUP
300 swim easy
DRILL
8x25 FR :10R
   -excellent streamline
   -swim easy to wall
8x50 FR :15R
   -25 thumbs to thigh
   -25 swim moderate
8x75 FR :20R
   -50 build up
   -25 easy
MAIN
5x150 FR :20R
   -odd lengths, double streamline
   -even lengths, build up
1x200 comfortable pace :20R
5x100 FR :15R
   -50 distance per stroke
   -50 build up
1x200 comfortable pace :20R
5x50 FR :10R
   -easy
1x200 comfortable pace
COOL DOWN
100-300 FR swim easy