Warm Up

ESSENTIALS

Fluid Intake

Flexibility

NUTRITION
Introduction

Carbohydrates
Fats
Proteins

Vitamins & Minerals

LIFESTYLE
Rest & Sleep

Smoking

COMPETITION
Goal Setting

Race Day
Warm Up

All swimmers should have a set warm up, which they should be familiar with.

Often, at club galas, the lanes are over crowded and there isn't much time to warm up. However, at open meets and larger competitions, swimmers should get at least 30min warm up time. This should be used wisely. 

Here is an example of a productive warm up:

15min     Stretch                                          (to maximize the joints range of motion)

400m      Front Crawl                                  (to generally warm up the muscles)

200m      Kick/The competing stroke        (to warm up the legs)

200m      Drills/The competing stroke       (to get the stroke efficient & feeling good)

2 x 25m  Off blocks 90% effort, timed      (to practice race pace and sharpen up)

25m        Off blocks 100% effort, timed    (to sharpen up)