Thursday June 19th, 2003 
7:00-8:30p.m.

Masters Workout-

300 swim
200 kick 
100 pull

15 X 50's
1-3 kick on 1:10
4-6 free 6 kick drill on 1:00 
7-9 back 6 kick drill on 1:00
10-12 descend on 1:00
13-15 ascend on 1:00

100 ez

1 X 200 Fly- 25 drill/25 swim 4:00
4x50 fly on 1:00
1 X 200 back 25 drill/25 swim 4:00
4x50 back on 1:00
1 X 200 breast 25 drill/25 swim 4:10
4x50 breast on 1:10
1 X 200 Free 25 drill/25 swim 4:00
4x50 free on :55

50 ez

8 X super 25's on 1:00

total yards = 3,000-3,300