WARMUP: 400
TRIATHLON SET: 100
4 X 25 Each length is 12.5 yards head-out breast…finish with regular freestyle.
MAIN SET: 2700
Swim all events (except 800 free) on the roster for the NEM SCM Champs.
Faster lanes can eliminate a total of 300 yards’ worth of events – decide by lane. If your favorite event has been voted OUT, you can swim it during one of the freestyle events.
Middle lanes eliminate a total of 400 yards’ worth of events – decide by lane.
100 IM
50 FLY
400 FREE
200 BR
50 FR
50 YOUR CHOICE (200 MEDLEY RELAY)
200 BACK
100 FLY
400 IM (Fins optional.)
100 FREE (400 FREE RELAY)
EXTRA 30 to 60 SECONDS REST (SIMILUATES OVERNIGHT SLEEP)
100 FREE
200 IM
100 BREAST
50 BACK
50 FR (200 FREE RELAY)
200 FLY (Fins and/or Fly drill are OK.)
50 BR
200 FR
100 BACK
WARMDOWN: 100
100 CHOICE EASY (400 MEDLEY RELAY)
3 starts from the blocks if you are doing the meet
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