Meet Warmup: A Step-by-Step Process to Get Ready to Race
Once swimmers are no longer considered age-group or club swimmers, that means they are usually on their own when it comes time to warming up at meets. Without the guidance of their coach telling them exactly what to do, swimmers sometimes feel lost and unsure of how to get their bodies warmed up for their races. Below is a step-by-step process to undergo a successful warmup.
Step 1: Dry Warmup
Dynamic stretches are the first thing that swimmers should do before they even get in the water. A dry warmup may consist of dynamic exercises like butt kicks, high knees, jogging, etc., as well as rolling out, band exercises, leg/arm swings and jumping rope. The movements done on land will not only help swimmers warm their bodies, but also prepare them for the activity they are about to do in the water.
Step 2: General Swimming
The first part of your warmup in the water should always be general swimming and kicking. A typical warmup might be a 400 swim followed by 200-400 yards of kicking. You never want to jump in to fast swimming right away. It is important to ease your body into it and move your muscles properly.
Step 3: Drills
The next step in your meet warmup should be drilling. Drills are a good way to warm up different strokes and focus on technique. A common set that swimmers may do would be 6-8 50s done as 25 drill and 25 build. Throwing some build in there is a simple way to elevate the heart rate.
Step 4: Heart Rate
The least favorite part of warmup is usually when swimmers have to do their heart-rate set. Typically, swimmers will do something like 3x100s freestyle, descend 1-3, 4x75s strong freestyle with paddles, or 6x50s freestyle descend in groups of two. No matter what event you are swimming, it is always good to raise your heart rate by swimming strong freestyle.
Step 5: Speed
After getting your heart rate up, it is a good idea to work on some speed. Usually, swimmers will do some 25s at variable speed, meaning a variation of easy and fast swimming. This is a good time to swim the stroke that you will be racing.
Step 6: Pace
For anybody who swims 200s or higher, it is a good idea to do some 50s pace at the end of your meet warmup. This allows you to get a feel/gauge for the pace that you want to hold during your race. Swimmers may do somewhere between 2-8 50s pace, depending on the race that they are warming up for.
Step 7: Starts
Meet warmup usually ends with a few starts off the block. Swimmers will usually do 1-3 starts so they can practice their takeout speed, a good breakout and a fast dive.
Another tip to consider: Think about what your warmup consists of every day at practice. Try to emulate specific things that usually get your body warm and your heart rate up.