Saturday November 15th, 2003 
9:00-11:00a.m.

Masters Workout-

Coach: Ben

800 SKID

12 X 50 
1-4 I.M.O.(I.M. Order) kick no board on 1:10
5-8 I.M.O. drill
9-12 I.M.O. build
kick board between your legs
working on rotation in free.

4 x(3 X 100 on 1:50; 1 X 200 on 3:15)
1st set of 3 x 100's: 50 fly/50 back 
2nd "   "  "        : 50 back/50 breast
3rd "   "  "        : 50 breast/50 free
4th "   "  "        : free

200's are desc 1-4

600 pull breath 3,5,7 by 50s

Kick: 2 x(200 IM no board
          100 fast choice)

400 ez

Total Yards: 5,000