MEET WARMUP, then...
RACE DAY!
In heats from a dive (:10 seconds apart, no more than 3 per lane, 2 per lane for 3 heats is best):
3 x 100 swim freestyle- get time, figure average for the 3
Active recovery for ten minutes (choice drill, swim or kick), then...
3 x 75 in primary stroke (NO FREE)- 50 swim from a dive, 25 kick with boards- get time & average, should be faster than average from 3 x 100's free
If there is time before the end of workout:
1 x 100 swim IM from a dive- straight swim, race it up.
100 easy drill before you get out. Do an excellent job with your HW tonight & get excited to race this weekend. Have a great day!
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