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September 30, 2003
WARMUP
800 choice

DRILL
12x25 FL :10R
   -K streamline
12x25 FL :10R
   -3 breakout strokes
   -FR easy to wall

MAIN
12x50 FL :15R
   -flutter kick to deep
   -5 vertical fly kicks
   -flutter kick the rest of the 50
6x125 FR :15R
   -breathe every 5,7,sprint,5,3 by 25
6x75 FR :15R
   -build

COOL DOWN
200 easy