training - 9/19/07

warm up - 950
150 B swim
400 B/F
200 K
200 S

Main set - easy to mod aerobic - 1800

3x (200 K
4x100 desc 1-4)
1 - free on 1:30
2 - back on 1:45
3 - free on 1:30

Warm down - 250

3000 SCY

dryland:
gastroc/soleus stretch
standing shld ER in neutral
standing pec minor stretch