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/