Warming Up

TEN IMPORTANT POINTS ABOUT WARMING UP FOR A GALA/OPEN MEET

Warm up comfortably. Scientific tests show that any time between 10 and 30 minutes before you swim is acceptable.

Don’t over do it: vigorous parts of the warm up should be completed at least 30 mins before you swim.

Stretch and mobilise your shoulders, lower back, hips, knees, and ankles before getting wet.

Begin your warm up with a longish and easy swim. 10 minutes or more as your prefer.

Include a few pace swims, depending on the distance you are swimming.

Make a mental note of the landmarks in the pool.

Try to warm up in the lane you will race in.

A couple of dive sprints are good, but only necessary if you are entered in a sprint event.

Swim down after your faster swims for about 5 minutes (if possible – otherwise stretch)

Get dry and warm as soon as you can.

Adapted from an article in UK Swimming, September 2002.