03/17/09 - SCY fast 200s

George Meyers

500 wu
300 K
200 w/hip belt
4 x 50 @50, worked on getting long w/good rotation

3 x 200 back, descend, 30s after 1, 1:00 after 2
(2:40, 2:31, 2:20.6)
3 x 200 br, descend
(2:54, 2:49, 2:43 (37.hi, 41, 41.hi, 42.low)
3 x 200 IM, descend
(2:43, 2:38, 2:30)

3 x 50 K fr @1:00
3 x 50 K br @1:05

vert K, elbows up, 1:1 work rest, 20s, 15s, 20s

200 wd

20 mins shoulder rotation exercises + stretching