Saturday September 18th, 2004 
9:00-11:00a.m.

Masters Workout		

Coach:Pieter

Warm-up 650 every third 50 is non-free

6 X 650's
split up in lanes.
lane 1: 13 X 50 DKS by 50's on 1:00

Lane 2: 50 stroke on 1:00
        100 free on 1:40 go until done

Lane 3: 4 X 150(100 back/50free) on 2:30
        2 X 25's sprint back/free on 1:00

Lane 4: 10 X 26 strokes fast then ez rest of the way.

Lane 5: 3 X 100's I.M.'s on 1:45
        2 X 25's under H2O on :45
        3 X 100 I.M. on :10sr

Lane 6: 3 X 200 on 4:00
        1 X 50 on 2:00

7 X 50's fast/med/slow on 1:00

1 X 300 warm down

Total Yards: 5,200