Thursday September 11th, 2003 
7:00-8:30p.m.

Masters Workout		

1 X 500 (300 free, 200 stroke non-free)

Freestyle stroke day:
 3 elements:
 1. Balance
 2. Long body
 3. Swim on side

2 X 25 @ :35 on back- arms on belly

4 X 25 @ :35 Rolling from side to side
             -One are extended, kicking on 
              your side

4 X 50 @ :10 sr Single arm swimming

4 X 75 @ :15 sr L/R/Full DPS

10 X Competition Kicking drill @ 1:00

10 X 25 @ :35 Pushoffs

5 X 50 @ 1:00 Full Stroke Swims

Pulling:

12 X 75's @ 1:10 Descending 1-4

Set:
2 X [4x125 @ 2:30] 2x's through 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 ez - 25 stroke max

cool down: 200 ez

(3800+)