training - 10/31/07

Longer recovery swimming.
warm up - 800
400 B/F
4x100 K/S

main - 9x200
1,2-back; 3-free; 4,5-back; 6-free; 7,8-KSKS back; 9-KSKS free

warm down - 200

2800 SCM

dryland:
cat/camel
all 4's WBing
20 supine ceiling punch
supine shld ER/abd stretch
sidelying shld IR stretch
standing pec minor stretch
standing shld ER stretch
15 Tband shld ER
20 Tband standing row
12 standing Tband B shld ER
8 standing wall serratus ant ex