Thursday October 23rd, 2003 
7:00-8:30p.m.

Masters Workout-

1x600 Warmup		Choice, Every 4th 25 Overkick Free
Starts/Streamlines Day! 

12 x 25 @ :35 Alt. K, D, S x 25�s, 300 IM order 

4 x 50 @ 1:10 Free; Alt Drill/Swim x 50�s

4 x 75 @ 1:30 Feet past flags-streamline work/Choice of Stroke, NF			

2 x 150 @ 2:30  Free: Full fist, Pointer finger, Pointer + Pinky, OK, 50 Full swims

1 x 200 @ 4:00 Slow Streamline Swim			   		  

6 x 75 @ 1:45 Swim 2 each Stroke, from a dive/start			     
2 x 300 @ 4:30  Free, 3rd 100 Fast		 				     

2 x 25 @ :35 Fast NF from a dive/start 
2 x 75 @ 1:15 Free, Breakout to slow from a dive/start 
2 x 75 @ 1:05 Build Free, from a push
2 x 25 @ :30 EZ Choice, from a push					     

8 x 25 @ :50  Dive 25-walkbacks � 2 each stroke
1 x 150 EZ warmdown	Total Yards [3800]