Warm Up and Swim Down

So that you are aware, your warm up and swim down should go as follows,

Warm Up
400 Fr
300 drill of the stroke you are swimming
8x50 Fr HR @ 20-30bbm on 40/45
8x25 D1-4 on 40
4x25 Build on 40
4x25 10m expl on 40
Starts with 25m sprints

Swim down
300 slow arms fast kick swim
300 easy kick
200 easy swim

Please consult with your coach for any alterations as there may be some changes.

Your warm up should finish with 45mins of the beginning of your event. They only really last 45 mins.