Thursday October 16th, 2003 
7:00-8:30p.m.

Masters Workout-

1x600 Warmup Every 3rd 25 6-Kick Free/Back Drill

Freestyle & Core Body Work Day! 

4 x 25 @ :40 Rolling Body-Kick
4 x 50 @ 1:15 One arm swimming-switch breathing sides, 
Alt, Fly/FR x 50�s
2 x 75 @ 1:50 	 �Stick-It Drill�
6 x 75 @ 2:00	Kick - L/R/Bk, Bk/Fr/Side 2 Fly, 2 FR, 2 Fly	
10 x Killer 25�s @1:00 � All Hands above 
head on Verticals         
6 x 25 @ :40 Butterfly kick on back, 
alt Streamline/hands down at side
6 x 50 @ 1:00 Free Swim Build  			       		

3 x [ 1 x 200 @ 3:30 Free; Rounds as: Pace/ -2/ -4 (x 100 Pace)
        1 x 100 @ 2:10 Free Pace + 3 ]				           

2 x [4 x 75 @ 1:10, 1:05, 1:00, :55 Choice  
       4 x 50 @ 1:10 Kick ]				      	           
1 x 150 EZ Cool Down	           				             

Total Yards:(4250)

�Stick-It Drill�: This is just like catchup drill, 
but pause your recovery when your elbow and 
hand are next to your ear;  Hold it there for 
3 seconds, making sure that your hip is on the 
same side as your recovery hand, and that you 
have rolled onto your opposite shoulder. Now 
enter the recovery hand into water and repeat 
with the opposite arm.