Your preparation for a MAIN competition will have to differ from a preparation/league meeting. With my athletes, I see the preparation meetings as part of the training week. Therefore it will be an ordinary work-out (e.g. speed/speed endurance or special endurance). The rest of the week will be a normal, full training week. Therefore no rest or just a warm up before the meeting.
As you are not in the preparation for a main competition now, I am not going into detail for this.
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