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October 9, 2003

WARMUP
300 S, 225 S, 175 S, 100 S
   -each a different stroke

DRILL
16x25 FL :15R
   -odds 3 strokes right arm, 3 strokes left arm, 3 strokes double

8x50 BR :15R
   -odds 2 kicks per pull
   -evens strong kick into long glide

8X50 BK :15R
   -odds 3 kicks then roll
   -evens thumb out, pinky in

MAIN
5x100 FR/BR :15R
   -odd lengths FR
   -even lengths BR

   [100 CHOICE non-FR :30R
   [100 IM :30R
2x [100 FR :15R
   [4x50 FR :20R
   [   -easy

COOL DOWN
200 easy