Thursday December 11th, 2003 
7:00-8:30p.m.
Masters Workout		

Coach: Alison Meadow

1 X 500 warm-up  every for length kick

4 X 100 50 fist/50 swim
4 X 50's desc stroke count @ :10sr
8 X 75's (25 fist/25 skull/25 swim)

3 X 100 steady on 1:20/1:30/:10sr
400 same pace as 100's
3 X 100 steady on same intervals
500 same pace as 100's
4 X 50's on :40/:45/:10sr
300 good effort

8 X 25+ on 1:00

1 X 200 Cool Down

Total Yards: 4,100