training - 9/15/07

At Prairie Life with Pat. Testing the effectiveness of dolphins off wall for me at different race paces, both free and back.
warm up - 400 F/B
transition - 8x75 desc 1-4, 5-8 on 1:15
1 - SKS
2 - B
100 easy

Turn/Breakout testing (approx 25 each)
2 Back 200 pace
1 with flutter (6.47), 1 with 3 dolphins (6.41)
2 Back 100 pace
1 with flutter F(5.80), 1 with 4 dolphins (5.55)
2 Free 200 pace
1 with flutter (5.41), 1 with 2 dolphins (5.49)
2 Free 100 pace
1 with flutter (5.27), 1 with 3 dolphins (5.37)

Videotaping Free swim (approx 100)

Warm down 200

1600 SCY

Total for week = 14,850 (6 sessions, 9/10 - 9/15)

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
10 front planks
2x12 Tband ER
20 standing Tband rowing
15 B Tband ER against wall
8 Standing wall serratus ant ex