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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