10 minute warm-up - choice Set I - "THE PREAMBLE": * 7 X 50 @ 1:00/1:00/1:15 CHOICE DRILL SWIM BY 25 #7 is out to half-way and back to start wall *4 X 75 @ 1:40/1:50/2:10 K/D/S by 25 * 12 X 25 @ :30/:30/:40 BUILD TO ALMOST FAST

Set II - "THE 28th AMENDMENT":

* 1 X 700 @ 12:30/13:30/15:00 ALT BREATHE EVERY 7, EVERY 4

* 4 X 400 DONE AS:
   o #1 PULL @ 6:30/7:30/9:00
   o #2 ALT 100 BACK/100 FREE @ 7:00/8:00/9:30
   o #3 SWIM W/ FINS @ 7:00/8:00/9:30
   o #4 IM @ 7:00/8:00/9:30
      (TRI GUYS PADS AND FINS)

* 12 X 100 DONE AS:
   o 7 x 100 FREE @ 1:40/1:50/2:10
   o 4 X 100 IM @ 1:45/2:00/2:30
   o #12 BUST IT BACKSTROKE WHILE SINGING THE NATIONAL ANTHEM LOUDLY @ XX