For those of you who need workouts between now and Tuesday here are a couple that should work. Set your intervals where you are getting 15-20 seconds rest. Please if at all possible do not stay out of the water for two straight days. You lose that feel quickly which makes those first few races harder than they need to be. WARMUP ( our usual) (800) 200 long smooth free fast feet to turns. Breathing every 3-5 by 25 4x50 free to back @45/50/55/1:00. Hold UWD AFAP OFF TURNS 200 IM KICK/swim 4x50 free/IMO strong effort @1:00 SET #1 (1500) 10x50 @1:00 odds are choice (can be IMO). STRONG EFFORT FAST TURNS. evens are free recovery (deep arm no breath turns) 5x100 done as 25 kick 50 strong free 25 kick 10x50 fins done as UW DOLPHINS (gold fast to 12.5. Prep fast to 15 meters) double arm backstroke back Finish with are 25 set. 8 rounds (800) 3x25 ALL OUT @25/30. 1x25 double arm back with breast stroke kick SET #2 (1650) 2x75 (25 no breath free. 25 backstroke breathe. 25 no breath free) 2x