A lifetime contract for a coach means if you're ahead in the third quarter and moving the ball, they can't fire you.

-Lou Holtz

Swimming technique has undergone a renaissance in the past decade. Here is a site featuring articles on swimming technique. http://www.swiminfo.com/technique/

Run 800 meters two times

Sit-ups & Back Extension, superset three sets

Bench Press five sets all at ten reps, total weights

Jump-rope practice double under for ten minutes