training - 8/31/07

More pace work for Big Shoulders, followed by some sprints.

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

2.5k swim pace work - 1500 F swim at pace ~ 21:00
200 easy

6x50, 25 fast-25easy
3 free, 3 back

Warm down - 200

3000 SCM

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