Thursday February 19th, 2004 
7:00-8:30p.m.

Masters Workout-

Coach: Pieter

1 x 500 @ 9:00 Warmup; Every 3rd 25 Fly kick on Back
Butterfly Day!
4 x 25 @ :35 Dolphin Kicks � Hands, Head, Hips, Heels
4 x 25 @ :35 Fly Arm Sculls
2 x 50 @ 1:15 1-Arm Fly Drills; Alt. 3L-3R
2 x 50 @ 1:15 Full arm swims-slow, thinking about head position
2 x 50 @ 1:15 Scull/Swim x 25�s �Work on your timing/head position	 
4 x 50 @ 1:15 Odds Free/Evens Fly as 25K/25Sw  	     		          

1 x Extreme 200 @ 5:00
5 x (2 x 25) @ 1:20 Partner swims; 1 does arms/Other does legs
 
3 x 50 @ 1:00 Full stroke swim Fly; Fast/Med/EZ x 50�s      	        
5 x 100 @ 1:45 (or :20SR) IM Swim 
3 x 200 @ 3:00 Free; Descend 1-3
1 x 400 @ 6:00 Free Swim, Every other 100 is FAST			
1 x 300 IM Drill; Slow Cool Down					
Total Yards: [3500]