Saturday July 10th, 2004 
9:00-11:00a.m.

Masters Workout-

Coach: Pieter

1 x 500 skips
1 x 300 drill 100 each stroke

1 x 25 @ :30 long pushoff free-fingertip drag
1 x 50 @ 1:00 catch up drill
1 x 75 @ 1:30 3-8 drill
1 x 100 @ 2:00 single arm alt l/r x 25's
1 x 125 @ 2:30 DR point, salute,okay,fist,full hand
1 x 100 @ 2:00 single are
1 x 75 @ 1:30 2-8 drill
1 x 50 @ 1:00 catchup drill
1 x 25 @ :30 long pushoff-fingertip drag
1 x 75 @ 1:30 perfect stroke swim

1 x 400 pull breathing 3-5-7-9 x 50's

12 x 50 @ 1:00 4 each NF stroke
 (#1-ez, #2-bld, #3-ez, #4-fast)

10 x 100 @ 2:00; odds=kick evens=I.M.
 hold same pace on all I.M.

1 x 100 ez @ 3:00

3 x 200 @ 5:00 broken
   #1=:05sr @ 25's
   #2=:10sr @ 50's
   #3=:15sr @ 100

1 x 200 cool down

Total Yards: 4,400