Coach Blake Proffitt, SwimRVA, Richmond, VA
SCY
Standard Warmup w/ a 600
(600+ 2×150 + 4 x 50)
6 x 50 descend 1-3 to P1000, 4-6 at P1000 @:50
Athletes swim entire championship lineup (minus 1650 free) consecutively, all timed finals
1,000 free (done as 10 x 100 free @:10 rest)
200 free @9:00
100 breast @6:00
100 fly @6:00
400 IM + break day change @14:00
200 Fly @ 9:00
50 Free @ 6:00
200 Breast @9:00
100 Back @ 6:00
500 Free + break day change @14:00
200 Back @9:00
100 Free @ 6:00
200 IM – Done!
Add up all times to determine your score!