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September 6, 2003

WARMUP
200 S K P/D

DRILL
8x25 :10R
   -scull
8x50 FR :15R
   -25 catchup
   -25 S
8x75 FR :20R
   -25 K on side
   -25 K on other side
   -S
12x50 FR :15R
   -two turn

MAIN
   [200 FR :30R
   [   -distance per stroke
   [4x50 FR :15R
3x [   -1)easy/fast
   [   -2)fast/easy
   [   -3)buildup
   [   -4)fast

COOL DOWN
300 easy