Thursday September 9th, 2004 
7:00-8:30p.m.

Masters Workout-

Coach: Pieter

400 sw
300 pull
200 kick

4 X 100 stroke 50 drill, 50 swim IMO @ 2:00

8 X 150 fly, back, breast, free, free, free @ 2:45
#1,5 fast on length 1 & 4
#2,6 fast on length 2 & 5
#3,7 fast on length 3 & 6
#4,8 fast throughout

4 X 200 odds-pull @ :30sr
        evens-kick

6 X 75 from middle of the pool
fast in and out of turns. thread water for :15 sec afterwards
on 1:40

6 X 25's sprint choice @ :30

200 warm down

Total Yards: 4,200