Tuesday November 9th, 2004 
7:00-8:30p.m.

Masters Workout-
Coach: Pieter 

1 x 800 @ Warmup; Every 4th 25 Breast Pull no kick

3 X {1 X 50 @ :45 free swim
     2 X 75 @ 1:15 sw/dr/sw X 25 IMO x rnds
     1 X 100 @ 2:00 Kick choice

1 X 400 @ 7:00 100 fr ez/100 fr hard/100 IM ez/100 IM hard
1 X 200 @ 3:00 fr 50 ez/50 hard twice
1 X 400 @ 6:00 Pull fr breathing 3-5-7-9 x 50's

12 X 50 @ 1:00 mid-pool-3 of each stroke

10 super 25's @ 1:00

1 X cooky 200 on 6:00

150 warm down

Total Yards: 3,900