Tuesday July 6th, 2004 
7:00-8:30p.m.

Masters Workout-

Coach: Pieter

1 x 500 @ 10:00 Warmup: alt 75 Swim/50 Kick CH (4 x�s)

8 x 100 @ 1:40 400 IMO (2x�s); Odds = K/S, Evens = D/S x 50�s	

2 x { 1 x 200 @ 3:00 Smooth Swim CH
         3 x 100 @ 1:15/1:25/1:35 SW FR; Drop 10 seconds from interval on Rnd 2
         4 x 50 @ :55 SW; Desc. Breaths x 50�s, starting @ 4 total }	

2 x {3 x 75 @ 1:30 Kick; Alt. 2 EZ/1 FAST x 75�s; Same stroke for 3�s	
        1 x 150 @ 2:30 SW NF-IM }					 

10 x Super 25�s @1:00						 

2 x 25 @ :50 UnderH2O Swim
1 x 50 @ NT UnderH2O Swim

1 x 200 CoolDown							

Total Yards: 4,000