Saturday March 1st, 2003 
9:00-11:00a.m.

Masters Workout-

Warm up:
1000 � every 2nd 25 D and every 4th 25 K

Pre-set:
4x100 IM K � no board @ 10SR

2x100 one arm free (50 with each arm) @ 10SR

4x50 descend 1-4 @ 1:00

4x50 fast form @ 1:15

Main set:
3x200 FR @ 3:00

3x200 as 50FL/150FR @ 3:00

3x200 as 100FL/100FR @ 3:00

-	try to maintain same pace for all 9

100 easy

Post-set:
4x100 D � CH @ 10SR

8x50 as 25 build/25 sprint @ 1:15
-	odds S
-	evens K
-	all CH

Cool down:
300 easy         

5,000 total yards