Tuesday September 28th, 2004 
7:00-8:30p.m.

Masters Workout		

Coach:Pieter

1 x 600 Warmup; Every 3rd 50 DR NF

2 x { 4 x 25 @ :30 Kick; NF/FR x 25�s
         3 x 50 @ :55 FR; Desc. 1-3 to 90% 
         2 x 75 @ 1:15 Drill CH
         1 x 100 @ 1:45 IM Swim						

2 x { 4 x 100 @ 1:20 (:10SR) FR Swim(/@1:30 IM Swim x rnds), make sendoff
         2 x 50 @ 1:00 EZ DR
         2 x 200 @ 3:00 IM Swim (/@2:30 FR Swim x rnds), make sendoff
         2 x 50 @ 1:00 EZ DR				 			

1 x Extreme 200 @ 7:00							

8 x 25 @ :45 Alt. UnderH2O/No Breath

1 x 200 CoolDown							

Total Yards: 4,200