Warm Up Before Swimming Race

A warm up consisting of a 50 yard swim at 40 intensity.

Warm up before swimming race.

Run through this routine three times. If you decide the water is too cold to warm up comfortably you may opt to stay dry and do some basic stretches and pulse quickening activities in the time before your race. Pay attention to the detail during warm ups. You will be glad you did.

As with running it s important to adequately warm your body up before you hop in the water. Swimming main warm up finish it 30 minutes before the race at the latest slowly build the intensity at an average of 55 65 of your max intensity. Hold stretches for 10 to 15 seconds. These swimmer specific stretches work those hard to reach muscles that are key to great swimming.

Just stretching your arms isn t going to cut it. Here are some general tips about stretching and warming up. If the warm up states race quality then that particular skill should be done exactly as you plan. Here are some swim specific prep exercises that you should do before you swim to make sure your body has the mobility it needs to get through any stroke efficiently.

Pre race warm up do it as close to the start of the race as possible 5 minutes before is perfect include a 50 meter higher intensity set at around 75 of your max. Use this 3 minute warm up routine before you get in the water and you ll be amazed by how you feel and how you p. Having said that its what they do in the warm up that is important. If you are a distance swimmer you will need to do some pace work a couple of laps at the pace you want to swim in your race before moving on to the next step.

An exercise like swimming is an all body workout so try to stretch all of the major muscle groups before you swim. We must remember that many of these swimmers are swimming anywhere between 1 5km and 5km in a training session so warm ups of this length do not affect them. Swim 1 2x25m race quality with target pace. Start the day swimming with perfect skills to reinforce how you want to swim your race.

Tips for stretching and warming up. 44 of the swimmers performed best after a regular warm up 19 after the 50 yard swim at 40 intensity and most interestingly 37 after no warm up. Great warm up stretches loosen up the muscles and get the blood flowing throughout the body. A typical pre race warm up.

Start by doing arm swings an exercise where you spin your arms from the shoulder one arm at a time either forwards or backwards. Swim choice 200m recovery with perfect technique. This not only. It doesn t make sense to swim to warm up.

Stretch each body part in order.