training - 9/11/07

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

Main set: easy aerobic
2x(200-150-100-50)
2x(100-75-50-25)
200 and 100 - B swim
150 and 75 - B-Br-F swim
100 and 50 - K
50 and 25 - drill

Warm down - 200

2500 SCM

dryland:
standing shld ER stretch