Tuesday August 24th, 2004 
7:00-8:30p.m.

Masters Workout-

Coach: Pieter

1 x 600 Warmup; Every 3rd 25 BK Drill

8 x 50 @ 1:00 DR/SW x 25�s; 400 IMO					

6 x 25 @ :30 SW NF
5 x 50 @ 1:00 Swim; Alt. Breakout/Build x 50�s
4 x 75 @ 1:30 Kick IM
3 x 100 @ 2:00 FR; Desc. 1-3
2 x 125 @ 2:30 NF Neg. Split
1 x 150 @ 3:00 Drill FR relaxed						

6 x 200 @ 3:00/3:30/4:00 Alt. Pull FR/Swim IM; Make interval		


1 x Extreme 200 @ 6:00							

1 x 200 CoolDown							

Total Yards: 4,000