Rather, prepare to race. Any physiological benefits from warming up disappear within 20 minutes. If you cannot connect the warm up with your race, the only benefit is a psychological one (plus possibly familiarising yourself with the pool). Turn your ‘warm up’ into a focussed Race Preparation session. Get yourself into a mental place where you leave the water ready to win!

That’s right. Don’t just dive into the water - the racing pool is not a holiday lido. Learn bit by bit how to launch yourself into a race. There’s a big difference!

The easiest way is to reduce your resistance as much as possible at all times when you are swimming

Those changes actually take place between training sessions - and only if you give your body a proper chance to allow them to happen. Rest and recovery is key here. Get enough sleep and try to avoid becoming over tired.