Thursday January 30th, 2003 
7:00-8:30p.m.
Masters Workout		

(600) 1x600 Warmup		Swim, every 4th 25 Backstroke
Back to strokin� Backstroke!
	3x25 @ :35	Streamline Kick on Back
	6x25 @ :35	Kick on side, 1 arm up (alt sides x 25�s)
	3x25 @ :35	Side-Side Roll Kicks-Chin up and head back
	3x50 @ 1:10	8-kick backstroke swimming
	3x50 @ 1:10	Full stroke back (PS) Desc. 1-3
	3x50 @ 1:10	Arm above-Through stroke Back
	3x50 @ 1:10	Swim Freestyle, Desc. 1-3
(1200)	3x100 @ 2:20	Swim Back (PS) Build	(1800)
	2x200 @ 3:30	Pull, Alt Free/NF x 200�s 
	4x100 @ 1:45	Alt Free/NF-IM, 3&4 10 sec faster than 1&2
(1200)	8x50 @ :55	1-4 All one NF, 5-8 Free, Desc. Each 4 to 95% (3000)
	6x25 @ 1:00	Backstroke Starts/Walk-back 25�s
	4x75 @ 2:00	Lactate/All out 1st 2 Back/choice 2nd 2 Free
(750)	1x300 Warmdown 	(3750)