55 ys old...swam way back when (70s), and just got back into it a little over a year ago. Back then there was some talk of tapering, but we were told "don't lift weights" and there was very little about nutrition or supplements.
So I am swimming Saturday....50m free and 50m ***, short course, with about 30 minutes between events.
I've been doing about 1500-2000 per workout in a 20-yard pool, with a long warmup (about half a mile) and then using the rest of the workout to do sprints at about 80-90% of race speed (60s, 40s, and 20s...except for 20's, where I go all out). I do some easy sets in between the sprints.
Last time (3 wks ago) I did 28.16 in 50 yard free. I want to improve on that (adjusted for meters, of course). What should I be doing the next two days in terms of prep...I mean swimming, dry-land exercise, and especially diet in the two days before, and on race day.
I especially want to know what is the best way to stay loose and not tighten up for the second race.
