training - 8/14/07

warm up - 800
400 B/F
4x100 S/K

Main set - technique work
30x50, half F, half B
odds - K,D,forearm fulcrum, fins
evens - full stroke

Warm down - 200

2500 SCM

cross training:

30 minutes stairmaster, mod aerobic

dryland:
cat/camel
prone props/press ups
supine abd/ER with breathing
L supine triceps stretch
standing shld ER in neutral
gastroc/soleus stretch
All 4's shld WBing
20 ceiling punches with 15 lb
8 Front planks
15 Tband ER
15 standing Tband rowing
15 B Tband ER against wall
Standing balance/opp arms & legs, 5 each side