training - 8/3/07

Some speed work mixed in with aerobic swimming.

warm up - 1000
400 B/F
4x100 K/S
4x50 drill

4x400, every 4th 25 fast, descend 1-4
1 - F
2 - B
3 - fast 25s K, the rest swim, B
4 - 50 B-25F-25 fast F

300 warm down

2900 SCM

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