Pre race swim tune up blog

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> > > > After taking easy days and even a day or two off depending on travel, I like to do an activation set before the race. For swimming, I always do this two days out from the race. I prefer to do it in a pool if I can but sometimes that’s not always an option so I adapt it to open water. > > I start with a nice building warmup of Swim 400,300,200 or 3×300 building the effort as I go. Then I do 3×200 kick again building as I go followed by a short 4-600 pull piece where I do a breathing pattern and build pace through it. This gives my whole body a good warmup and activates all parts of my stroke. > > The main tune up set is 5 or 6 rounds of a short rest set depending on yards or meters pool. The set of meters is 50fast on 40, 100 fast but smooth on 1:15. > > It’s a bit of start speed activation but it forces you to be strong and smooth to finish out the set. It’s only 750m so not a lot of work to recover from but gets you on top of the water swimming well. The day before the race I just do a short 10min swim on course to check out conditions and water temp and that’s it.