Tuesday March 9th, 2004 
7:00-8:30p.m.

Masters Workout-

Coach: Pieter

Warmup:  (P-S-K) 1-3-1, 2-4-2, 3-6-3, 
2-4-2, 1-3-1 by lengths, 
mix up the strokes
									
16 x 50 @ 1:00 � Alt. Swim/DR x 50�s; 1-4 FR/ 5-8 Bk/ 
9-12 FR/ 13-16 NF,CH

1 x 800 @ 12:00 Pull; Breathing 3-5-7-5 x 50�s; All Gear			

4 x 100 @ 1:50 Drill CH
4 x 100 @ 2:00 Kick IM Order
4 x 100 @ 1:35/1:20 Swim Free
4 x 100 @ 1:25/1:10 Swim Free						

1 x 150 EZ Cool Down							
Total Yards: 4300