training - 8/17/07

Strength training circuit in pool.

warm up - 1050
400 B/F
4x100 S/K
10x25 fist, 1/2 fist, roll drill, build, easy

Strength circuit: 3 rounds--
1:00 vertical kicking
:15 rest
1:00 vertical sculling
:15 rest
10x vertical pulls
:15 rest
1:00 vertical dolphins
200 pull with paddles, buoy (1/2 F, 1/2 B)
2x25 sprint kick (1 - F no breath, 2 - B 1/2 dolphin)
100 recovery

Warm down - 200

2300 SCM

13,300 total for week (5 sessions, 8/13-8/17)

dryland:
cat/camel
prone props/press ups
supine abd/ER with breathing
sidelying shld IR stretch
standing shld ER in neutral
gastroc/soleus stretch