Thursday September 23rd, 2004 
7:00-8:30p.m.

Masters Workout-

Coach: Pieter

1 x 600 Warmup; Every 3rd 50 Kick w/ Board

4 x {2 x 50 @ 1:00 Drill FR; 1 = fists, 2 = 3-8 			

        4 x 25 @ :30 Drill NF; Rotate Strokes x round

2 x {1 x 300 @ 5:00 Sw FR; Alt. EZ/FAST/EZ x 100�s
        1 x 200 @ 3:00 Pull FR - Steady
        1 x 100 @ 2:00 IM- Work BR & FR				

12 x 50 @ 1:10 (:10SR)  DR; x sets of 3, IMO- 			 
		*1st � First half of each 25 UnderH2O Kick, that stroke
*2nd � 25 one arm/25 the other arm
*3rd � Super-kick swims, both lengths

6 x 25 @ :45 No Breath; Under/Above H2O
1 x 75 @ NT No Breath; Under  OR 1 x 50 OR 2 x 25@:45; Same

1 x Extreme 200 @ 7:00						 

1 x 200 Cool Down							

Total Yards 3,800