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 when you hear “Take your marks” you are ready to race at your best!

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 focus on reducing your resistance as much as possible from the moment you begin to enter the water to the moment you touch the wall at the end of your race. Pay attention to detail and practice doing this in each and every training session.

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.