Thursday March 4th, 2004 
7:00-8:30p.m.

Masters Workout-

Coach: Pieter

1 x 500 @ 9:00 Warmup; Every 3rd 25 Fly Drill			
Breaststroke Day!
2 x 25 @ :40 Arm Extended Sculling (�W�)
2 x 25 @ :40 Sculling-Out of water recovery and long-stretched arms
2 x 50 @ 1:20 Full BS Arms- No kick �2high/2 low
2 x 75 @ 1:50 Scull/ Kick/ Full Stroke x 25s	 
1 x 100 @ 3:00 Full Stroke Breast
Submariner Drills @10:00						

1 x 100 @ 1:30 Swim NF	
1 x 300 @ 4:30 Swim 50NF/50FR
1 x 500 @ 7:30 Swim Free 
1 x 400 @ 6:00 Swim 25NF/75FR			
1 x 200 @ 3:00 Swim 75NF/25FR				

1 x Extreme 200 @ 6:00
1 x 50 @ 1:30 EZ Swim CH
4 x 50 @ 1:00 Kick; Alt. Mid-25 Hard/Ends Hard
8 x 25 @ :40 Alt. NoBreath/UnderH2O x 25�s			 
1 x 100 Cool Down					     		
Total Yards: 3700

Description: This drill works ideally with 
three to four swimmers per lane. 
Swimmers push off the wall at 10 to 15 second 
intervals in order to space out swimmers 
equidistantly. All swimmers at all times will swim 
directly down the middle of the lane. On odd-numbered 
lengths, swim freestyle. On even-numbered lengths, 
swim breaststroke, submerging underwater to avoid an 
oncoming freestyler. Once you have swum under the 
freestyler, return to the surface to swim breaststroke 
or stay underwater to avoid the next oncoming freestyler. 
Be careful on your freestyle to begin each length by pushing 
off on the surface so that any oncoming breaststroker may 
swim underneath you. 
Just remember the rule-of-thumb: Going down, swim 
freestyle on the surface. Returning, swim breaststroke 
and submerge to avoid the freestylers. 
For a more advanced version of the drill, replace 
freestyle with backstroke. 
Do continuously for 10 minutes.