Sat June 25

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