RACE WARM UP AND COOL DOWN

🏊As we start to get near our busy fall schedule of meets, we thought it useful to review your 📋warm ups and cool downs.  Remember that if you know what to do and are in control without coaches talking 🧟‍♂️“loudly” every time your at a wall it will go a long way to put you in a stress free situation.  

The most important thing is to arrive on time.  It is unfair to your teammates and coaches to arrive late when we are in the middle of a planned warmup, and now you think I’ll just jump in, I don’t think so!

Another item that came up this past weekend is the fact that we had “senior level swimmers”🤷🏻‍♂️🤷🏻‍♀️ who did not know what they were swimming.  This makes it hard to do a positive check in not to mention that mentally you are not prepared to race and swim fast.  Again it comes back to the person in the mirror, so check it and take ownership.

 MEET WARM UP: SENIOR PREP

400 swim (free and back)

4x50 free descending speed

200 kick

3x50 kick descending speed

6x50 stroke free

8x25 easy fast

2 dives fast

100 warm down

MEET WARMUPS GOLD GROUP

200 swim (free back)

4x50 free descend to fast

150 kick

3x50 kick descend to fast

100 IM drill

5x50 stroke free

6x25 easy fast

2 dives

100 warm down

Not it’s time to do some stretching and get warm.  I still see a lot of you walking around with no shirts, sweatshirts.  Now think about it we have just spent a lot of time warming up and now you neglect all of that work by walking around letting your 💪 get cold and tight.  All this means is that it will take that long to warm them up all over again.  Stop jeopardizing your races by doing things to make you swim slower.  Though you believe the fact that you are warm, your muscles 💪 are screaming for help🙆🏻‍♂️🙆🏻‍♀️ to keep them warm so they may perform for what you are about to ask of them and that is to RACE.

The other part of warmup is that second one.  You should do this so that you allow from 10-12 minutes from the time you get out of the pool until you step on the blocks.  The purpose of this is to wake you up, get the blood flowing and the heart ❤️ rate elevated a bit.  Keep it simple. A couple of 50’s with some of our all out 25’s where we kick 12.5 all out and swim 12.5 all out without slowing the kick down.  Rest 40-50 seconds and repeat 4 times, get warm go to the blocks and RACE

After your race go immediately to warm down.  I see a lot of you waiting ten or more minutes,  it guess what you missed that window of opportunity.  See the coaches after you cool down, and get a good warm down after your last event.  This is your alone time to relax and maybe go though your race “”good or bad” and just maybe unplug from the environment.

LET’S FINISH THE WEEK STRONG