Tuesday November 2nd, 2004 
7:00-8:30p.m.

Masters Workout-
Coach: Pieter 

1 x 600 @ 10:00	Warmup; Every 3rd 25 Scull on BK

2 x {6 x 50 @ 1:00 IMO-NF; 1st Rnd SW/DR, 2nd K/DR}		  	

4 x {1 x 100 @ 1:45 IM Swim
        2 x 75 @ 1:10 FR Drill
        3 x 50 @ :50 2 FR/1 Fly (2/1Bk, etc.) ; FAST/EZ/SPRINT x 50�s	

1 x 400 @ 7:00 FR Pull/SW
1 x 300 @ 5:30 Alt. Fists/Catchup/Overkick/NoBreath x 25�s
1 x 200 @ 4:00 Alt. 50 Kick w Board/25 UnderH2O/25 Streamline K on Back
4 x 25 @ :50 Walkbacks (Dive from wall)					   

1 x Extreme 200 @ 6:00

1 x 200 CoolDown								   

Total Yards: 4,200