training - 9/5/07

Last bit of pace work for Big Shoulders.
warm up - 1000
400 B/F
4x100 S/K
4x50 drill

Main set - mod aerobic
3x100 1B, 1F, 1B
100 F
200 B
300 K
400 B
500 F, 2.5k swim pace practice ~ 6:00

Warm down - 300

3100 SCY

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