Tuesday March 11th, 2003 
7:00-8:30p.m.

Masters Workout-

Warm-up:
300 S � every 4th 25 K
300 D � every 4th 25 S
300 IM � as 50S/50K

Pre-set:
4x [50 @ 1:05, 1:00, :55, :50
75 @ 1:05, 1:00, :55, :50]


Main set:
Broken 1000 Endurance Test

10x100 @ 10SR
-	max effort
-	take total time (including rest intervals) and subtract 90 seconds
-	record your time
-	repeat test in several months to monitor improvement

100 easy

Bonus sets:
8x75 @ 10SR
odds: one of each stroke in IM order: 25K/25D/25S
evens: easy FR

8x25 @ 5SR
odds: one each in IM order: Distance Per Stroke
evens: build FR

10x50@ :50 or 1:00 � CH but keep group of 5 one stroke
1-4 descend
5 easy
6-9 descend
10 easy

Cool down:
200 easy         4,000 total yards