Thursday November 4th, 2004 
7:00-8:30p.m.

Masters Workout-

Coach: Pieter 

1 x 600 @ 10:00 Warmup;  Every 4th 25 Kick CH

Breaststroke Day!
4 x 25 @ :40 Arm Extended Sculling
4 x 25 @ :40 Full Arms- No kick �2high/2 low
4 x 25 @ :45 Breaststroke Kick-High hips, follow through with your toes
2 x 75 @ 1:15 Scull/ Kick/ Full Stroke x 25s	 
4 x 50 @ 1:50 Odds Free/Evens Breast � K/SW x 25 (No dropkicks)	650 (1250)
5 x 50@ 1:15 �Resistance Pull� Drill � No kicking!			 	
6 x 25 @:35 Double underH2O pullouts
5 x 50 @ 1:00 Full stroke swims  			        			

4 x 125 @ 2:00 50NF/50FR/25NF-FAST
1 x 200 @ 4:00 FR; Alt. (x 100�s) LA/RA x 25�s/ 3-8 drill
4 x 125 @ 2:00 50FR/50NF/25FR-FAST	
1 x 200 @ 4:00 Alt. K/DR x 25�s						

4 x {1 x 25 @ :30 SW; 1Breath NF
       1 x 50 @ 1:00 CH Relaxed
       1 x 25 @ :30 SW; NoBreath Free}					 

10 x Super 25�s @ 1:00							

1 x 150 Warmdown							

Total Yards: 4,200