Tuesday September 16th, 2003 
7:00-8:30p.m.

Masters Workout-

Warm-up:
400 Swim
300 Kick
200 Pull
100 Drill 

6 X 50's 25 fist/25 swim free @ :55

6 X 50's Kick choice Descend 1-3 Ascend 4-6  @ 1:10

100 ez

3 x 150; 1 x 200
3 x 150; 4 x 50
3 x 150; 8 x 25
  150's:
     � Freestyle swim
       - 1st set of 3: Descend 1->3 in the 1st 50
       - 2nd set of 3: Descend 1->3 in the middle 50
       - 3rd set of 3: Descend 1->3 in the last 50
     on 2:20
  1 x 200:
     � I.M. swim, good effort
       4 x 50:
     I.M.O.- IM Order on 1:00
  8 x 25:
     100 I.M.O.

6 X 25's 
odds- D.P.S. breath every third
evens- underwater

100 swim down
 
Total Yards=  3,800