Friday Morning, July 31, 2009

SPRINTERS - written for scy

400 swim freestyle
400 reverse IM - each 100 is drill/swim/drill/kick by 25's
200 easy choice skulling
1:00 rest
3 sets of (all @ :15 rest):
1 x 150 - 75 choice free drill, 50 fist backstroke drill, 25 choice kick
1 x 100 - IM drill
1** x 50 - choice swim/kick by 25's (these are @ :10 rest)
** In 2nd set, go 2 x 50 swim/kick; in 3rd set, go 3 x 50 swim/kick
After 3rd set, 1:00 rest, then...
1 x 600 pull free br 4/2 with your choice of equipment.
1:00 rest
Finish up with...
7 x 50 choice swim dist per stroke/drill by 25's @ :15 rest
3000 scy - stretch today, keep resting and drink plenty of fluids. The meet timeline says I'll be done up there at about 4:30, so I'll plan on seeing you here just after 6 p.m. Have a great day!
UPDATE ON THE BOOK:
I tried using a hairdryer on the individual pages, but after a while I think the heat was actually doing more harm than good; then I had a good idea (but not as good as your idea to put paper in between the individual pages - that was excellent): I propped up the book over an AC vent, turned the house down to 64 or so, and that AC kept the cool air blowing up through the book, and really helped to dry it out. The binding is shot, but the pages themselves are drying out nicely over that vent!