Day 2 - Nov 10, 2009

Dryland: 7:10pm-7:25pm
Stretching: windmills, arm pull-across, flip turn toe touches, leg balance quad stretch, frog stretch,
PU, yoga SU, wall sits, arm raises - butterfly and breastroke, lunge steps/walks
WU - 200S, 100K, 150S, 50K [500: 12 min]
Kick - 12 x 50's, 8sR, alt. dolphin-whip-flutter [13min]

Freestyle flip turns - 15-20min. [15min / 40m/45]
long sets..  50F, 50K, 100 F, 100K, 150F, 150K, 100 F, 100K, 50F, 50K 20sR [15m / 55m/60m]
300 scull - [9min/1:10]
16 X 50's with dives, strong, 10sR [12min]