Thursday December 18th, 2003 
7:00-8:30p.m.
Masters Workout		

Coach: Ben Hammond

600 SKI

8 X 75 @ 1:20
#1,2,3: 25 free/25 six beat kick/25 Back
#4-ez free
#5,6,7: 25 fly/25 three-beat kick/25 breast
#8: ez free

8 X 25 @ :30
odds: build non-free
evens: ez free

3 X {300; 3 X 100's
300's @ 5:00
I.M.
1st set: 50 kick/25 swim
2nd set: 25 kick/50 swim
3rd set: all swim

100's free @ 1:30
1st set: 1,2 moderate 3 Fast
2nd set: 1 moderate 2,3 Fast
3rd set: 1,2,3 FAST 

200 ez

Total Yards: 3600-3800