Thursday December 2nd, 2004 
7:00-8:30p.m.

Masters Workout-

Coach: Drew 

1 x 600 @ every 4th length drill

9 X 100 
1-3 middle 50 kick @ 2:00
4-6 middle 50 drill @ 1:50
7-9 build 1:25/1:40

8 X 75 @ 1:10/1:35
#1-fly, ba, br
#2-free, fly, ba
#3-br, free, fly
#4-etc. then repeat

3 X 100 desc 1-3 on 1:30
2 X 150 cruise on 2:00/2:20
1 X 300 pull on 4:00/4:30
2 X 150 neg split on 2:00/2:20
3 X 100 fast on 1:20/1:30

50 ez

4 X 50 no breath swim for 35 yards @ 1:15

100 ez

Total Yards: 4,000