It is important to WARM UP and WARM DOWN! Before you race, get your body ready to go fast. For younger swimmers (my 9-10s) try this: *4x25 half fast/half easy and half easy/half fast (practice your breakouts and finishes) After racing, warming down can be nice and easy. You may want to swim drill of the next stroke you will race. For warm down, try swimming twice the amount of yardage you just raced. *If you raced a 50, swim a 100 warm down. Warm up, race hard, warm down.