Thursday October 28th, 2004 
7:00-8:30p.m.

Masters Workout-

Coach: Pieter

1 x 600 SKD x 200�s, 100FR/100NF 
Backstroke Day!
4 x 25 @ :40 Streamline Kick on Back
4 x 25 @ :40 Side-Side Rolls
2 x 50 @ 1:10 3/8 Drills (OverReach)
2 x 50 @ 1:10 Scull on Bk/LookBack BK x 25�s
2 x 100 @ 1:45 Perfect Stroke Back						 

1 x 10:00 �Catch Up� Drills � Starting @ opposite ends, 
swim continuously until 1 catches 2.  Finish length, 
than 2 swims 75 Fly while 1 rests.  Repeat until time done.

4 x 75 @ 1:05 SW BK; Alt. Build/Breakout (each 25) x 75�s
2 x 50 @ :50 DR FR
2 x 100 @ 1:30 FR- EZ/FAST x 100�s
1 x 200 @ 3:00 Pull FR
2 x 100 @ 1:45 BK- EZ/FAST x 100�s
2 x 50 @ :55 DR BK
4 x 75 @ 1:05 SW FR; Alt Build/B.O. (each 25) x 75�s			

1 x 200 CoolDown							

Total Yards: 3,200