warm up - 800
400 B/F
4x100 K/S
main - 10x200, mod aerobic - 2000
100S-50K-50S
1/2 free, 1/2 back
warm down - 200
3000 SCM
dryland:
cat/camel
all 4's WBing
supine shld ER/abd with breathing
sidelying shld IR stretch
standing shld ER stretch
gastroc/soleus stretch
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