1:00 rest
You can go the Meet Warmup if you'd like, or try the following (do the 25's after the Meet Warmup)-
Go @ :10 or :15 rest if no pace clock...
6 x 75 @ 1:20-
drill/kick/drill by 25's
4 x 125 @ 2:00-
50 swim/drill by 25's, middle 25 skulling, 50 swim/drill by 25's- build the swim to fast turn
9 x 50's in sets of 3's-
1-2 @ 1:00, go swim/kick by 25's, moderate desc on the swim
#3, swim all free br3 or 4/2, strong & even @ :50
Check HR, then 50 easy
Finish up with...
20 x 25 @ :45 (or @ :20 rest), "the usual" in sets of 4, change strokes as you'd like
Warmdown a bit before you get out. Stay out of the sun if possible and sip your water throughout the day. Get excited to race at Future's!
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