Good Swimming Warm Up Sets

Combine a deadly warm up with race pace work with this workout designed to help you crush your 100m freestyle.

Good swimming warm up sets.

Stand on deck and watch a typical swimmer s warm up and you ll see the worst habits of your local competitive swimmer. Some example warm up sets include. 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. Back into the pool and swim another 5 minutes.

If your main event of the day is a 200m butterfly your. Do stretches like arm swings and leg swings jumping jacks etc. Swim for 5 10 minutes at an easy effort. The distance swimmer lifestyle is a demanding one.

Climb out of the pool and do 5 minutes of dynamic stretching. The primary goal is to focus on good swim technique before fatigue sets in. A drill set will be a bit faster than your warm up but not as hard as your main set. Improve your 100m freestyle with this epic race pace set.

A set that was originally written up by brett hawke over at auburn it features 100 25 of all out swimming with a steadily descending interval and increasing rest between rounds. If the warm up states race quality then that particular skill should be done exactly as you plan to execute it in your race. 10 x 25 yards fast freestyle taking 0 1 breaths with 25 seconds rest in between laps. Warm up and warm down in practice are usually where good swimming form goes to die a slow unfocused death.

Therefore our purpose was to use this information and to compare a race pace set control warm up. 200m easy swim 4 x 50m build each 50m 100 working on stroke drills 2 x 50m as 25 fast 25 easy 100 easy swim with good technique 2 4 starts with sprinting to 15m and 2 4 fast turns. Start the day swimming with perfect skills to reinforce how you want to swim your race. I like to give my athletes pretty standard drill sets by only changing up the number of repeats or distance in the set.

Do 6 10 lengths of stroke technique drills with 10 20 seconds rest in between each. Swim practices for distance swimmers. Sample swim warm up 1. Begin by warming up with either a brisk walk or a very gentle swim for five minutes.

The drill set rest recovery period should be no longer than. The pre swim warmup. Warm up with 4 x 100 yards freestyle swim 4 x 50 yards pull with buoy and 8 x 25 yards kick with board. The race quality speed work should always have a target pace in mind.

If you are slagging through the motions swimming along with little regard to focus solely.