Saturday January 31st, 2004 
9:00-11:00a.m.

Masters Workout-

Coach: Ben

300swim
200kick
300pull
200drill

1 X 50 on :45/:55
1 X 50 on :40/:45
1 X 50 on :45/:55
2 X 50 on :40/:45
1 X 50 on :45/:55
3 X 50 on :40/:45
1 X 50 on :45/:55
4 X 50 on :40/:45
2 X 50 ez

4 X {100 on 2:00
     200 on 4:00
     300 on 6:00}

1st RD: 300 is good effort 90%
2nd RD: 200 is good effort 90%
3rd RD: 100 is good effort 90%
4th RD: All Fast

3 X {100 kick on 2:10
     2 X 50 kick on 1:05

Cooky 200

200 ez

Total Yards: 5,200