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

Masters Workout-

Coach: Pieter

1 x 600 Warmup; Every 4th 25 Kick on Back		 		
			Freestyle Day!
2 x 25 @ :40 Kick;on Back �Arms on belly, balance 
4 x 25 @ :40 Rolling from side to side -One arm extended, kicking on your side 
4 x 50 @ 1:20 (:10)One-Arm FR; Breathe to opposite side of stroke
4 x 75 @ 1:50(:15) Swim; Alt. L/R/Full DPS x 25�s; Long Strokes			
2 x 25 @ :35 Perfect stroke swims; Good Streamline, good rotation
10 x Competition Kicking Drill @1:00					
10 x 25 @:35 FR; 12.5 Streamline, 12.5 long swim; As few strokes as possible
5 x 50 @ :50 (:10) Full stroke swims  					
8 x 100 @1:10  Pull; Desc.1-4, 5-8 						
2 x {4x125 @ 2:30} as follows:
   1 - 50 Fly/50 Back/25 Breast
   2 - 50 Back/25 EZ Free/50 Free Fast
   3 - 100 Back/25 Free
   4 - 100 Free Easy - 25 Stroke Max 						
1 x 200 CoolDown								
Total Yards: 3,800