Meet Warmup
400-1000+ Easy swimming - at least 10 min longer if you feel tight, stiff, anxious....
4 * 50, 75 or 100 descend and/or pace work (3-4 * 100)
4 * 50
1) 15-25-10
2) 15-25-10
and/or
4 * 25 15/10
a couple of dives and easy 200
Ideally - finish up to 5-10 min before your race
More if you don't race for a while
Sprint from dive up to 100m max 75 at a time and max 3 repeats (This is not part of a meet warm up)
between races or to warm down
some version of 8 * 50 ascending
- At least 400m - relatively short rest at the start
I like
2 * 25 at fpp
2 * 25 at fpp + 15
2 * 25 at fpp + 5
2 * 25 at fpp + 15
2 * 25 at fpp + 10
2 * 25 at fpp + 15
100 long
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