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October 16, 2003
WARMUP
300 S
200 K
100 D
6x50 FR :15R
   -Hypox(3) (breathe every 3 strokes)

MAIN
NOTE: ALL OUT = 100% effort
      FAST    = 80%-90% effort
      EASY    = easy
10x25 FR :30R
   -odds easy
   -evens fast
5x50 FR 1:00R
   -fast
4x75 1:15R
   -25 FR easy
   -25 non-FR fast
   -25 FR easy
12x25 FR :30R
   3x[-descend 1 through 3 (get faster)
     [-4 all out
3x75 FR 1:15R
   -build down fast to easy
4x50 1:00R
   -fast
   -odds non-FR
   -evens FR
4x100 FR 3:00R
   -all out

COOL DOWN
200 easy