Saturday November 8th, 2003 
9:00-11:00a.m.

Masters Workout-

400 swim
300 kick
200 pull
100 drill

6 X 50 on 1:10
kick board between your legs
working on rotation in free.

3 X 100 on 2:00
  25 - rt arm
  25 - lt arm
  25 - drill
  25 - swim

20 X 100 on 2:00

    #1: 25 fly, build / 75 free, easy
    #2: 25 back, build / 75 free, easy
    #3: 25 breast, build / 75 free, easy
    #4: 25 free, build / 75 free, easy
   
    #5: 50 fly, build / 50 free, easy
    #6: 50 back, build / 50 free, easy
    #7: 50 breast, build / 50 free, easy
    #8: 50 free, build / 50 free, easy
     
    #9: 75 fly, build / 25 free, easy
    #10: 75 back, build / 25 free, easy
    #11: 75 breast, build / 25 free, easy
    #12: 75 free, build / 25 free, easy
     
    #13: 100 fly, good effort swim
    #14: 100 back, good effort swim
    #15: 100 breast, good effort swim
    #16: 100 free, good effort swim

    #17-20 free descend 1-4

200 ez

10 X 25 sprints from the blocks
2 of each stroke + 2 choice

Total Yards= 4,100