training - 8/22/07

With Omaha Masters:
Warm up - 700
300 S, F and Br
200 K, reverse IM
4x50 desc 1-4, 7 dolphins off each wall

main - Continuous set:
6x100 F (1:10)
30 sec rest
5x150 F (2:25)
1 - fast
2 - 3rd 50 fast
3 - 2nd 50 fast
4 - 1st 50 fast
5 - fast
30 sec rest
16x25 back K
50 recovery
5x50 (1:15) desc 1-5
25 fly/br with fly K
25 free S

Warm down 150

2900 SCY

dryland:
cat/camel
prone props/press ups
supine abd/ER with breathing
sidelying IR stretch
gastroc/soleus stretch
All 4's shld WBing
20 ceiling punches with 15 lb
12 Bridges (double leg)
15 Tband ER
20 standing Tband rowing
5 Standing opp arms/legs
15 B Tband ER against wall
6 Standing wall serratus ant ex