Saturday January 24th, 2004 
9:00-11:00a.m.

Masters Workout-

Coach: Pieter/Alison

1 x 800 SKIP  

8 X 50 @ 1:00 Drill Free
odds: 1-arm drill
evens:Fists

6 X 100 @ 1:30/1:45/:15sr Free
odds: 50 Fast/50 moderate
evens: build within each 50

1 X 200 @ 4:00 Kick ez

4 X 150 @ 2:20/2:40/:20sr
odds: I.M.-no free 25 fast/25 moderate
evens: free build within each 50

1 X 200 @ 3:30 6-kick drill

4 X 200 @ 3:00 Free
#1: 50 fast/50 moderate
#2: 100 fast/100 moderate
#3: 150 fast/50 ez
#4: Cooky 200 (like extreme, but with 10 reps)

1 X 200 @ 4:30 Kick/swim by 50's ez

1 X 600 @ 9:00
Pull/swim/Pull by 200's

8 X 25's @ :40 under water/no breath by 25's

1 x 200 cool down

Total Yards: 5,000