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September 25, 2003

WARMUP
200 SKDPS

DRILL
20x25 BR :10R
   -5x scull
   -5x long glide pre stroke
   -5x 2 kicks per pull
   -5x distance per stroke

MAIN
500 K 
   -odd lengths BR
   -even lengths FR

5x200 FR :25R
   -odd lengths hard
   -even lengths easy

COOL DOWN
200 easy