training - 10/10/07

Speed work with fast 25's.
warm up - 1000
400 B/F
4x100 K/S
4x50 drill

transition - 8x25
2 fist, 2 1/2 fist, 2 roll drill, 2 easy

main - speed work - 600
3x(4x25)
100 recovery after each set
1 - build to fast
2 - 200 pace
3 - 100 pace
4 - 50 pace

warm down - 300

2100 SCM

dryland:
cat/camel
all 4's WBing
20 ceiling punches with 15 lb
supine abd/ER stretch with breathing
sidelying shld IR stretch
standing pec minor stretch
standing shld ER stretch
12 standing Tband ER
12 standing Tband IR
16 standing Tband rowing
gastroc/soleus stretch
hamstring stretch