training - 9/4/07

warm up - 1000
400 B/F
4x100 S/K
4x50 drill

Main set 10x150, mod aerobic
5 - swim (3B, 1F, 1B)
5 - KSK or SKS

200 warm down

2700 SCM at KFC

dryland:
cat/camel
prone props/press ups
supine abd/ER with breathing
sidelying IR stretch
standing ER stretch in neutral
gastroc/soleus stretch