Saturday March 13th, 2004 
9:00-11:00a.m.

Masters Workout-

Coach: Ben

1 x 1000	Warmup; SKIPS						

10 X 50 on 1:00
odds: drill
evens: swim

10 X 50 on 1:10
1,4,7-ez
2,5,8-med
3,6,9-hard
10 ez

3 X {5 X 100 on 1:45}
1st set concentrate on first 25
1,2-25 fast/75 steady
3,4-25 fast/:10sr/50 steady/:10sr/25 steady
5-ez

2nd set concentrate on middle 50
1,2-25 steady/50 fast/25 steady
3,4-25 mod./:10sr/50 fast/:10sr/25 mod.
5-ez

3rd set concentrate on last 50
1,2-75 mod./25 fast
3,4-25 mod/:10sr/50 mod./:10sr/25 fast
5- ez

100 Fast for time

4 X 125 on 2:30
75 kick/50 swim

kick-ez/med/fast by 25's
swim-desc 1-4

8 X 25 on :40
alt. 25 underwater
     25 top of water no breath

Total Yards: 4,300