training - 10/23/07

Swam in a different pool with better walls for turns. Did some work on breakouts with short sprints.

warm up - 1000
600 B/F
4x100 K/S

transition - 250
10x25
2 fist, 2 1/2 fist, 2 roll drill, 2 build, 2 easy

main - 700
14x50, 25 breakout with 15m sprint, 25 easy swim
6 200 pace (3 B, 3 F)
4 100 pace (2 B, 2 F)
4 50 pace (2 B, 2 F)

warm down - 250

dryland:
cat/camel
supine shld ER/abd stretch
sidelying shld IR stretch
standing serratus ant ex
15 Tband shld ER
20 standing Tband row
15 standing B Tband ER

later, snorkeling
vertical kicking and sculling in ocean
then, approx 1500m mod aerobic swim in ocean

3700m