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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