Thursday December 4th, 2003 
7:00-8:30p.m.
Masters Workout		

Coach: Pieter Dehart

1 X 600 @ 10:00 warm-up Alt. 100 swim/100 drill

6 X 50 @ 1:00 drill free-2 fingertip, 
                    2 single arm, 
                    2 catch-up

4 X {2 X 125 @ 2:05/2:55- steady
     2 X 75  @ 1:15/1:45- build
     2 X 25  @ :25/:35 -  Fast}     Rounds: 1-Pull Free
                                            2-Swim I.M./Free
                                            3-Kick I.M./NF
                                            4-Swim Free

12 X 50 @ 1:00 mid-pool/double turn; 3 of each stroke, IMO
          alt. brakout/build/fast X 50's

12 X 25 @ 1:00 walkback sprints-mix it up

1 X 200 Cool Down

Total Yards: 3,900