Thursday October 9th, 2003 
7:00-8:30p.m.

Masters Workout		



1 x 600 Warmup	Every 2nd 25 Back, 4th Kick CH				
		IM Flipturns today!

4 x 25 @ :45 Turn 25�s Alt. Fly-Fly, Fly-Bk
6 x 50 @ 1:00 50 Bk-Bk, 50 Bk-Br
4 x 50 @ 1:00 Alt. Br-Br and Br-Free x 50�s 
4 x 75 @ 1:30 Alt. Fly/Bk/Br and Bk/Br/Fr 					   

8 x Mid-pool 50�s @1:00	Work all transitions	         	     		   

10 x 25 @ :35 Breakout swims, mix up strokes
8 x 50 @ 1:00 Free Double turns, desc. 1-4, 5-8 to 90/95%		  	    

4 x {1 x 50 @ :45 By rounds-25Fl/25Bk, 50Bk, 25Bk/25Br, Br/Fr 
        1 x 150 @ 2:15 Freestyle � Pace Desc. 
      (+3, 0, -3, -6 x 150 pace)}
								
4 x {4 x 25 Relays; As time permits}			  		    
1 x 250 Cool Down		[3700]