Thursday September 18th, 2003 
7:00-8:30p.m.

Masters Workout		

1 x 600 Warmup	Alt. Swim Free/Drill Stroke x 100's	(600)
Backstroke Day!
3 x 25 @:40 Streamline Kick on Back
3 x 25 @:40 Side-Side Roll Kicks-Chin up and head back
2 x 25 @:40 Side Kicks, 1 arm up (alt sides x 25's)
2 x 50 @ 1:15 8-kick Back Swim
2 x 75 @ 1:45 Full Rotation backstroke		450 (1050)
5 x 50 @:10 SR Resistance pull drill (w/partners) 250 (1400)
5 x 50 @ 1:00 Full stroke swims (Perfect stroke) 500 (1650)

3 x 200 @ 3:30  Free/Back/IM V slight desc. (PS to 65-80%) 600 (2250)
9 x 100 @ 1:45 (at least :20SR)   900 (3150)
Odds = Free, Hard (90-95%), Evens = IM/Stroke NF (all same St.), Desc. 1-4
 Good Streamline 
 Good kick off walls
1 x 100 EZ
10 x Super 25's @ 1:00		350 (3500)
1 x 300 EZ	Cool down
Total Yards: [3800]


Resistance Pull Drill Description: Swimming in pairs, 
two swimmers place a pull buoy between their legs. 
Swimmer A pushes off the wall easily and Swimmer 
B grabs ankles of "A." Swimmer A will "pull" Swimmer 
B a length of the pool. Swimmer A pulls free for a 
length while "B" is simply pulled along. Change 
positions after a length. Repeat the 50's 5x's, 
so that each swimmer has gone 5x's.