Thursday November 20th, 2003 
7:00-8:30p.m.

Masters Workout		

1 x 500 @ 9:00	Warmup as 75 swim/25 K on Side / 25 K on Back Choice
Aerobic Work/Breaststroke Day!
4 x 150 @ 2:20 Pull, descend 1-4		
9 x 50	@ 1:10	Kick, As EZ/Build/Hard x 50�s				

6 x 125 @ 2:15 50NF/50Fr/25NF-Fast
1 x 200 @ 4:00 Drill LA/RA x 25 for 100/ 100 3-8 drill
6 x 125 @ 2:00 50Fr/50NF/25Free-Fast	
4 x 100 @ 2:00 Alt. 25 K/25 Drill						
4 x [1 x 25 @ :25 Swim, 1 Breath free
       1 x 50 @ 1:00 Relaxed
       1 x 25 @ :20 Breakout Free] 						  
1 x 250 Warmdown								
Total Yards: 4,300