Thursday November 13th, 2003 
7:00-8:30p.m.

Masters Workout		

1 x 600 Warmup		Alt. 150 Free/150 Stroke

8 x 25	@ :35 Kick		
4 x 50	@ 1:10	Drill Free
2 x 100 @ 2:20 Kick Stroke
1 x 200 @ 4:00 Drill Double Kick IM
1 x 200 @ 4:00 Swim; Reg/Extra Kick Free x 50�s					
1 x 200 @ 4:00 Swim EZ & slow CH						  	
10 x 25 @ :40 Head-up free/spin-arm back x 25�s				
4 x [1 x 100 @ 1:40 Swim IM steady 
       2 x 50 @ 1:00 Swim Free Bld to fast
       4 x 25 @ :30 Stroke Fast] 						
10 x 50 @ :40 	Desc.1-5 to1650, 500, 200, & 100 pace			
1 x 250 Warmdown							
Total Yards: [4200]