The biggest meet, at Rutgers, is coming up in less than a month. I am doing more sprints and learning to pace myself in my workout. On the day of the meet, not only do I have to swim my events, but I also have to give myself ample time to warm up and cool down.

Warm up

•  300 freestyle
• 4 x 100 freestyle w/ fins
• 300 flutter kicks

Drills:

• 4 x 25, half sprints and half long strokes for each set
• 4 x 100, sprint the last 5 meters and do flips in each lap

Main sets:

• 1 x 200, 70% race speed and focus on stroke techniques
• 4 x 25 freestyle sprints
• 4 x 50 sprints, under 1 minute
• 2 x 100, 80% race speed
• 200 flutter kicks
• 3 x 100 freestyle sprints, under 2 minutes
• 3 x 100, 50 freestyle and 50 breast stroke

Warm down:

• 200 freestyle, nice and slow

Total distance (in meters): 3,200