20 minute short meet style warmup*
Suggested, abbreviated meet warmup
300-500 long swim
3 or 4 descending 50's
4 * 25 15/10
4 descending turns
*typically with more time - a general warmup would be
600-800 long swim, individualized drills, kicking or pulling descending 25's pace 50/100's depending on the race
Turns and starts to adjust to a new pool
Circuits
1) dives
2) Breast pull and paddles
3) 3-5 times Pace/Sprint/drill
some form of 50 @ 200 Pace on 1:15, 75 sprint on 1:45, 25 ez on 1:00
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