Tuesday April 22nd, 2003 
7:00-8:30p.m.

Masters Workout-

Warm-up
100S/ 150K/ 200DPS/ 150IM/100CH

Pre-set
15x50

1-3 K descend 1-3 @ 1:15
4-6 FR � fists @ 1:00
7-9 FR descend stroke count 1-3 @ 1:10
10-12 CH descend stroke count 1-3 @ 1:10
13-15 CH descend 1-3 @ 1:00

Main Set
200 FR @ 3:00/3:30/20SR
3x100 ABF as 25K/75S @ 1:45/2:00
2x200 FR @ 3:00/3:30/20SR
2x100 ABF as 50K/50S @ 1:45/2:00
3x200 FR same as above
100 ABF as 75K/25S same as above

- descend the 200s 1-6
- K is always fast
- ABF swims are moderate

100 ez

Bonus Set
6x100 P @ 1:30/1:50/20SR

- 1,3,5 breathe 3/3/5/7 by 25s
- 2.4.6 descend 1-3

Cool down
200 easy

4,150 total yards