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/