Thursday January 22nd, 2004 
7:00-8:30p.m.

Masters Workout-

Coach: Pieter

1 x 300 @ 6:00	Alt 75 Sw/75 Drill
9 x 75 @ 1:15	Alt. 50FR/25Fly, 50FR/25Bk, 50 FR/25BR  3 x�s 
1 x 75 AS SLOW AS YOU CAN GO				

 1 x 200 @ 3:30  Free- Relaxed Drill 
 6 x 50 @ :55 Kick/Swim x 25�s, Odds Fly, Evens Free 
 3 x 100 @ 1:45 Free, Middle 50 FAST 
 8 x 50 @ :55 Alt. Bk/BR x 25�s  
 1 x 300 @ 4:45 CH NF- Relaxed Drill}				
1 x Extreme200 @ 5:00
(1st & 5th wall = 20 Pool-side presses; 3rd & 7th = 20 Pushups
2nd & 6th wall = 20 Dryland SL Jumps, 4th & Last = 20 Situps)

1 x 600 @ 9:00 Pull  Breathing 3-5-7-9 x 50�s			

10 x 25 @ 1:00 Walk-Back Sprints
1 x 200 Cool Down	
Total Yards: (3800)