training - 8/9/07

Easy aerobic swimming.

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

10x150 easy aerobic
1,2 S-K-S
3,4 K-S-K
5,6 IM
7,8 S-K-S
9,10 S-scull

warm down - 200

2700 SCM

dryland:
cat/camel
sidelying shld IR
supine abd/ER with breathing
standing shld ER in neutral
gastroc/soleus stretch
All 4's shld WBing
20 ceiling punches with 15 lb
12 Tband ER
5 standing serratus ant ex against wall