Pre- and post-race protocol

Pre-race warm up

On deck

10-20 mins deck-side blood flow & mobility

In the pool

2 x (300) 400 @+45
1 FR-BK in 100’s. 1 FR-NO1 or Race stroke in 50/100’s
(3) 4 x 100 FR @ 1.40 Hold PB+12 even split
8 x 50 No1 or Race stroke @ 1.15
2 drill, 2 swim max dps, 2 swim @ 200R/P or event R/P, 2 Swim – 1st 25m HVO from a dive
1 x 200 loosener

On deck

10-20 mins (depending on time) post pool mobility – bands, roller and stretch

Post race swim down

In the pool

1 x 200 choice easy @+20
4 x 100 fr or bk @ 1.45 as 50 single arm with strong kick (BR kick do 2K-1P BR), 50 swim
8 x 50 choice @ 60 10m HVO at any point
1 x 200 choice easy

On deck

10-15 mins stretching

Note: If there is no swim down facilities, swimmers must partake in 15 mins of blood flow and stretching on deck