Saturday April 24th, 2004 
9:00-11:00a.m.

Masters Workout-

Coach: Ben

Postal Meet/Workout

600 every 3rd length ABF(Anything but Free)

20 X 25's variable speed @ :40

#1 - 1/2 ez/1/2 fast
#2 - 1/2 fast/1/2 ez
#3 - 1 fast
#4 - 1 ez

100 ez

Main Set:
3 X 200's Free on 3:40 desc. 1-3
4 X 50's breast on 1:10 desc. 1-4
3 X 200's ABF on 4:00 desc. 1-3
4 X 50's back on 1:05 desc. 1-4
3 X 200's I.M. on 4:10 desc. 1-3
4 X 50's Fly on 1:00 desc. 1-4

200 ez 


3 X 100's Distance Per Stroke @ 2:00
count strokes and -1 stroke per 100
ex: 19,19,19,19/18,18,18,18/17...

Total Yards: 4,700