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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