Saturday Novemeber 6th, 2004 
9:00-11:00a.m.

Masters Workout-

Coach: Pieter 

1 x 1200 @ Alt. FR/IM/CH X 400's
           SKPD x 100's

1 X 25 Drill CH @ :30
2 X 75 NF IM, bld in each 25 @ 1:15
1 X 125 Fr 75 bld/50 bld @ 1:45
2 X 175 50 fr med/50 NF med/75 NF fast @ 3:00
1 X 225 Kick choice 75 ez/75 med/75 fast @ 4:30
2 X 275 FR -100 med/75 fast/100 med @ 4:10
1 X 225 Kick choice 75 fast/75 mod/75 ez @ 4:30
2 X 175 75 fast free/50 free mod/50 nf med @ 3:00
1 X 125 free breakout on 1st and 4th 25's @ 1:45
2 X 75 NF IM Breakout each 25 on 1:15
1 X 25 drill choice @ :30

12 X 25's @ :50 sprints, from blocks IMO

2 X 200 relays
#1-medely
#2-feet first/corkscrew

Total Yards: 4,000