training - 8/20/07

Worked out with Omaha masters group for the first time in awhile this morning.
Warm up - 700
300 F/B
8x25 F one breath
4x50 S/K, desc 1-4

main - 4 rounds: 200 F (2:40), 4x75 desc 1-4 (1:20)
1 - Fly,B,Br
2 - pull
3 - B
4 - F
100 easy

4x25 (:30) 1,2,4 fast

200 warm down

3100 SCY

dryland:
cat/camel
prone props/press ups
supine abd/ER with breathing
supine L triceps stretch
sidelying shld IR stretch
standing shld ER in neutral
gastroc/soleus stretch
All 4's shld WBing