WARMUPS

As we head into the meets over the next few weeks we thought it would be a good time to review our warmups.  The first most important thing to remember is that warmups are designed not only to prepare your bodies for what you are going to ask them to do in your races, but also to keep you relaxed before those races.  

We know that sometimes your events are not until later and sometimes it is decided by yourself or your parents that it is ok to sleep in and arrive later.  As coaches we all believe it is important to arrive on time for warmups.  That means for a 6:30 warmup we have caps and goggles on and are ready to go at 6:30 not 6:31.  If you arrive late don’t expect coaches to drop everything they are doing to help you get settled, we tend to be busy once the meet starts.  The other thing to take into account is positive check in’s, this is your responsibility not the coaches.  

It is important that you have a general idea of what is going on in warmup so that you are not lost.  Below is our general meet warmup, keep In mind it may have to vary due to length of warmup or crowd issues but generally this is it.

Senior prep

250 swim/4x50 descending free/200 kick/3x50 kick descend/200 IM drill swim/ 12x25 fast free/easy choice/ 2 dives off blocks

GOLD GROUP

200 swim/ 3x50 descend free/150 kick/3x50 kick descend/100 IM drill/ 12 x25 fast free/easy choice. 2 off blocks

BLUE GROUP

100 free /2x50 free build to fast/100 kick 2x50 kick build to fast/12 x25 choice /fast free. 3 off blocks

SECOND WARM UP

As an athlete it is important to understand the importance of staying warm and being ready when go time arrives.  The first thing you can do to help yourself in this area is by keeping clothes on when not in the water.  You may think your warm but your muscles are screaming at you, cover up, keep us warm so we are able to perform for you at go time.

Instead of sitting from warmup until go time, move around a bit, take a walk and keep those legs loose.  As your event near get in and perform a quick little warmup.  It should look something like this 100 loosen up. Maybe a 50  couple of 25 lots of rest do not rush stay relax.  Some fast 12.5 fast.  All this is to get your heart rates up so we don’t have to use an AED to wake it up.  The key is not to do this to early.  There should be no more than 10 -15 minutes from the end of this until you step up on the block.  You’ve done all you can at this moment in time, now go out enjoy your race.

SCREAMING MUSCLES 💪 

At the end of your day do yourself a BIG FAVOR and get in and do a long warmup.  Your body will thank you later in the day and will especially be grateful the next morning.  I can’t tell you how many times I see swimmers just grab bags and head for the door after their last swim.  These are the same ones I observe the next day walking slow, slump shoulders, and talking to anyone who will listen about how tired they are.  Guess what no one really cares, you think you’re the only one, secret be told we are trying to stay positive and move on to the next thing on our program.

It all boils down to this question Are You Going To Take Control Of Your Swimming?

All through life you will come to forks around your road where YOU have to choose which path to take.  Which one do you take?