Thursday September 16th, 2004 
7:00-8:30p.m.

Masters Workout-

Coach: Pieter

1 x 800 Warmup; SKPS, mix up strokes

8 x 50 @ :55 Drill; @ IMO; 2 each stroke				

3 x { 3 x 50 @ 1:00 Kick CH; EZ/Hard/EZ
         2 x 75 @ 1:20 FR; Swim/DR/Build x 25�s
         1 x 100 @ 1:45 Swim IM					

1 x 400 @ 6:00 Pull FR
1 x 300 @ 4:30 Sw FR
1 x 200 @ 3:00 Pull FR
1 x 100 @ 2:00 Sw FR						

2 x 200 @ 6:00 For time; (:10 @ 50�s)				

6 x 25 @ :50 NoBreath; Alt. UnderH2O/Above H2O x 25�s		

1 x 150 Cool Down							

Total Yards: 4,100