Thursday September 25th, 2003 
7:00-8:30p.m.

Masters Workout		

1 x 600 Warmup	Every 4th 25 NF Drill-IMO				
			
Breaststroke Day!

4 x 25 @ :40 Arm Extended Sculling
4 x 25 @ :40 Full BS Arms- No kick �2high/2 low
4 x 25 @ :45 Breaststroke Kick-High hips, 
             follow through with your toes
4 x 50 @ 1:15 Scull/ Kick/ Full Stroke x 25s	 
4 x 75 @ 1:50 Odds Free/Evens Breast - 25K/50Sw 
         (No dropkicks)	800 (1400)
10 x Vertical 25�s @ 1:00   First 2 verticals CH,  
                     last 3 hnds above hd 	
10 x 25 @:35 Double underH2O pullouts
5 x 50 @ 1:00 Full stroke swims  	


1 x 150 @ 2:15 Pull-paddles & buoy Free/IM
(50 each stroke) 
(All Same)
1 x 125 @ 2:00 Swim Free/IM(Double 25 best stroke)
1 x 100 @ 1:45 Pace Free/IM (Think about next set) 					
1 x 75 @ 1:10 Pull-No buoy Free/Stroke (all same)
1 x 50 @ 1:00 Swim Free/Stroke
1 x 25 @ :50 Pace Free/Stroke (Think about next set)			
1 x 25 @ NI	Swim back and get ready					

2 x [	1 x 200 Broken Freestyle/IM/Stroke 
(By 50�s, @ :05 SR)
1 x 100 EZ] @ 6:00

1 x 300 EZ	Cool down 
Total Yards: [3800]