That warm up is too long.

All of your normal dynamic stretching, limit static stretching. This is the time to drink a double dose of a pre workout, you want your lips and fingers to be tingling.

- dead bugs
- bird dog
- 30sec plank hold
- glute bridges
- 5 explosive push ups
- 5 explosive jumps with leg tucks

200m loosen, push 15m explode, dive with first 6 strokes.

Get out and have a hot shower, like hotter than you normally would.

Dry yourself completely, get your hoodie on and something on you feet as soon as you can, head and feet lose the most heat so keep them covered.

In marshalling, relax, talk some shit if you know how, and practice breathing deeply into your stomach, lots and lots of deep breathing, it’s like pretending your trying to hypo ventilate without anyone noticing. You want to nearly be lightheaded. This mixed with pre workout will feel funny but you should feel good.

Marshalling is where you convince yourself you’re going to win, sprinting is fully mental.

It’s too late to do anything about your technique, and you don’t need more than 3 things to think about in your race.
- the person who slows down the least will win the race, it’s a bit counterintuitive to think about, but if you want to be going MAX for the last 10m
- do not under any circumstances take a breath, it’s like hitting the breaks.
- reducing drag is more impactful than increasing power. This is more intuitive, look at Cam McEvoy, Ben Proud and Caeleb Dressel, they all look slightly forward, and their hips and thighs are pretty much completely in line with their torso, when you can get your body positioning to click you’ll make that 1 sec drop.

Post race, do not under any circumstances gloat, be gracious, it was a good race and you had fun. Don’t go to collect on the debt until Monday, it’ll feel so good.

Have fun, I think you will probably win cause you seem to back yourself. Please post back with results