Pre-training warm up

All swimmers should arrive at the pool already warmed up. The following should be completed any time up to 90 minutes before your pool session. Follow the links for videos of how to complete the exercises:

Raise

https://www.swimming.org/sport/raise-temperature/

Bubbles A13-A6

30 seconds jogging
30 seconds Lateral Jump Jogging
30 seconds of Mountain Climbers

Bubbles A5-A1

45 seconds jogging
45 seconds Lateral Jump Jogging
45 seconds of Mountain Climbers

Mobilise

https://www.swimming.org/sport/mobilise/

Bubbles A13-A6

5 Double Leg Glute Bridges
5 Side Lying Clams
5 Arms only Superman
5 Streamline Squats

Bubbles A5-A1

5 x Sitting Neck Rotation
10 x Standing Streamline Reach Ups
5 x Shoulder Internal and External Rotation
5 x Sitting Thoracic Rotation Hands on Head
10 x Hip Lateral Lunge
10 x Heel Drops on step

Activate

https://www.swimming.org/sport/activate-level-1/

Bubbles A13-A6

5 Double Leg Glute Bridges
5 Side Lying Clams
5 Arms only Superman
5 Streamline Squats

Bubbles A5-A1

10 Double Leg Glute Bridges
10 Side Lying Clams
10 Arms Only Superman
10 Streamline Squats

Prime

https://www.swimming.org/sport/prime-level-1/

Bubbles A13-A6

6 Box Push Ups
6 Zombie Squats
6 Hands on Hips Split Squats

Bubbles A5-A1

10 Press Ups
10 Zombie Squats
10 Hands on Hips Split Squats

If you want to personalise and vary your warm-up consider increasing the reps or durations Further guidance can be found by visiting the following swimming.org website: https://www.swimming.org/sport/land-warm-up-swimmers/