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October 23, 2003
WARMUP
400 S, 100 K, 200 D
DRILL
8x50 any stroke :15R
   -25 choice of drill
   -25 swim
16x50 K :15R
   -4x each stroke
8x50 any stroke :15R
   -25 choice of drill
   -25 swim
MAIN
different stroke for each set of 300
300 build :30R
3x100 maintain solid pace :20R
6x50 negative split :15R
12x25 3 easy, 1 fast :10R
COOL DOWN
200 easy