Thursday June 24th, 2004 
7:00-8:30p.m.

Masters Workout-

Coach: Pieter

1 x 600 Warmup; Every 4th 25 BR Drill

***Announcements***
-Thanks for the help and great job at the meet on Saturday!!
-T-shirt deal...
-Run on Saturday -10am Spruce Tree Classic, leaves from Patty Center, 8 km
-Saturday�s practice-9-11am
-Open water swim & Picnic on Saturday Afternoon- 1:30pm SHARP at Chena Lakes
-Schedule a triathlon for Saturday, July 3rd, at Chena Lakes?-SWIM HEAVY TRI
-Please pay bills for month of June!
-Anything else?
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5 x 100 @ 2:10 Kick CH; Every other off board
10 x 50 @ 1:00 Drill � Alternate arms (L arm, R arm, then full x 50)	

2 x {1 x 50 @ 1:00 Swim CH 
        1 x 100 @ 2:00 Swim IM
        1 x 150 @ 3:00 Freestyle Drill
        1 x 200 @ 4:00 NonFree � Alt. 50 SW/50 K
        1 x 250 @ 5:00 Pull, as 100 Med, 100 FAST, 50 EZ
        1 x 200 @ 3:30 NonFree � Alt. 75 SW/25 K
        1 x 150 @ 2:30 Free- Build to 90%
        1 x 100 @ 1:30 Swim IM
        1 x 50 @ :45 Swim CH FAST}						

1 x Extreme 200 @ 7:00

1 x 200 Cool Down							     
Total Yards: 4,500