Saturday October 23rd, 2004 
9:00-11:00a.m.

Masters Workout-

Coach: Ben

1 x 1000 Warmup; SKIPD 

12 X 25 on :40 variable speed
1/2 slow/1/2 fast
1/2 fast/1/2 slow
1 fast
1 slow

6 X 50 kick on 1:10 descend 1-3/4-6					

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
8 X 25 on :45 underwater down/above water no breath back
100 ez 						
Total Yards: 4,300-4,500