Swimming Warm Up Before Race

A typical pre race warm up.

Swimming warm up before race.

Therefore our purpose was to use this information and to compare a race pace set control warm up. A warm up consisting of a 50 yard swim at 40 intensity. Hop out and get warm once again and get ready to race. 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.

A swim warm up is also part of the race day routine. Swimming 300 to 500 meters is not uncommon. These swimmer specific stretches work those hard to reach muscles that are key to great swimming. If swimming is not an option for warm up swim cords can be used.

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. A negative split tactic is the best way to enjoy a successful sprint event for newer triathletes. 4 x 25 race pace and 25 easy pace a common practice before a 100 m swimming race with a submaximal set 8x50m at 98 102 of critical velocity that stimulates an increased oxygen uptake experimental warm up. Just stretching your arms isn t going to cut it.

As with running it s important to adequately warm your body up before you hop in the water. It s important to flush some water around your wetsuit so it s loosened off around your muscles and fitting correctly against your body. 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. Great warm up stretches loosen up the muscles and get the blood flowing throughout the body.

You will be glad you did. If the transition from easy to fast swimming felt natural and not forced your warm up is almost over. I think a proper swim warm up should always be part of your pre race routine. 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.

A few 25 meter segments at race pace should be included in the warm up. It s also a good idea to get used to the water temperature so it s not a big shock to you when you finally hit the water. Before your next swim take some time to try out these eight important stretches for swimmers.