training - 9/12/07

Aerobic swimming with fast 25's mixed in.

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

400 B - every 4th 25 fast (desc 1-4)
4x100 B easy aerobic on 1:45
400 F - every 4th 25 fast (desc 1-4)
4x100 F - easy aerobic on 1:35
400 B - every 4th 25 fast (desc 1-4)

Warm down - 200

3000 SCM

dryland:
cat/camel
prone props/press ups
supine abd/ER with breathing
sidelying IR stretch
standing shld ER in neutral
gastroc/soleus stretch
All 4's shld WBing
20 ceiling punches with 15 lb
15 Tband ER
15 standing Tband rowing
15 B Tband ER against wall
8 Standing wall serratus ant ex