Saturday March 8th, 2003 
9:00-11:00a.m.

Masters Workout-

Warm up:
100 swim
200 kick
300 pull
200 drill
100 swim

5 min stretch

Pre-set:
6x50's 25 drill/25 swim @ 1:00

6x50 kick descend 1-3/4-6 @ 1:15
100 ez

Main set:
Swim this set as a team, there is no time interval:

25 swim
-10 dips
50 swim
-20 dips
75 swim
-20 crunches
100 swim
-30 crunches
125 swim
-20 dips
150 swim
-30 dips
175 swim
-30 crunches
200 swim
-50 crunches

Free on the way down and I.M.'s by 100's 
on the way up.
It is a great team building set.
 
100 easy

Post-set:
20 X 25's variable speed @ :40 mix strokes
1/2 ez/1/2 fast
1/2 fast/1/2 ez
1 fast
1 ez

Cool down:
200 easy         

4,200-4,300total yards