Thursday February 26th, 2004 
7:00-8:30p.m.

Masters Workout-

Coach: Pieter

1 x 500 @ 9:00	Warmup; Alternate Swim/Drill x 100�s 

Backstroke  Day!

4 x 25 @ :40	Streamline kick on back; Small, straight-legged kicks
2 x 25 @ :40	Side-Side kicks, working on shoulder-rolls
3 x 25 @ :30	Super-Rolling Backstroke swim- Think about head position
3 x 25 @ :30	Head back, belly-up back swim
3 x 50 @ 1:00	Alt. Streamline Kick/ Head-back Swim x 50�s
3 x 100 @ 2:00 Long-rolling, head-back, belly up, small kick BK, SL  	

8 x 150 @ 2:30 Alt. IM/ Free; Descend Both
1 x 50 @ 2:00 EZ Swim							

2 x 200 @ 5:00 Broken at the 50�s for time; Choice
1 x 100 @ 2:00 EZ Swim CH
1 x 200 @ 6:00 Extreme Plus (Fly swimming, instead of FR)
1 x 100 @ 2:00 EZ Swim CH								

16 x 25 @ :30	Kick/Drill/Pull/Swim x 25�s; Mix up Strokes
1x 300 Easy swim, cool down						

Total Yards: 4000