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

Masters Workout-

Coach: Pieter

1 x 600 @ 10:00 Warmup; Every 4th 25 Fly Drill 

5 x 100 @ 1:00 Pull Alt. NF/FR x 100�s 
4 x 50 @ 1:00 Bld each 50; 200 IMO
10 x 50 @ 1:10 Kick; Alt. SL/ BK CH x 50�s 			

2 x {5 x 100 @ 2:00 FR; 1- :15SR @50, 2- :10SR, 3- :05SR, 4-DR, 5- FAST} 

1 x 400 @ 8:00 Alt. DR FR (headup)/ SW IMO x 50�s	
10 x Super 25�s @1:00						

1 x 200 CoolDown							
Total Yards: 3,650