training - 9/17/07

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

Main set - 2000 easy aerobic
500 B-F-B-F-B by 100s
400 50K, 50S by 100s
300 50 drill, 50S by 100s
200 kick
150 B-F-B
3x100 25 drill, 25 swim
75 B-F-B
50 B
25 F

Warm down - 200

3000 SCM

dryland:
cat/camel
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
20 standing Tband rowing
15 B Tband ER against wall
8 Standing wall serratus ant ex