Here are some guidelines for how to manage your warm-up and cool-down around your races in order to optimize your performance at our meets. These guidelines were written by Seton and NCAP Coach Bryce Bohman:
Importance of Warm Up:
- It helps prepare the body physically and mentally for the demands of the intense activity ahead. By gradually increasing heart rate and blood fl ow to the muscles, warm-up exercises help improve muscle elasticity and fl exibility, reducing the risk of injury during the swim.
- Warm-up enhances overall performance. It helps to activate the cardiovascular system, increasing oxygen uptake and delivery to the muscles. This improves muscle effi ciency, allowing swimmers to generate more power and sustain higher levels of performance during races.
- Warm-up allows swimmers to focus on technique and coordination. By going through specifi c drills and exercises used in swimming, swimmers can improve their stroke mechanics, body positioning, and timing. This helps optimize their performance and effi ciency in the water.
- Warm-up also psychologically prepares swimmers for competition. It helps athletes get into the right mindset, sharpen their focus, and alleviate any pre-race jitters or anxiety. This mental preparation can positively impact performance and help swimmers perform at their best.
Meet Warm Up:
Before the Meet:
- During our team warm-up prior to the Meet, participate fully in the Seton standard warm-up routine as led by your coaches.
- Bring Suit, Goggles, Cap, Nose Clips, Water Bottle to warm up
- Drink Water, Eat, Get Ready to Crush it!
During the Meet:
- Five (5) Parts of During Meet Warm Up:
- Easy Swimming
- Kick
- Drill
- Speed Drill (Examples Fly Flutter – Back Spin – Breast DK – Freestyle Head Up)
- Race or Pace Efforts
- Warm Up During Meets:
- You want to be out of water 10 – 25 minutes before race, so plan accordingly!
- Before each race, do a distance-specific warm-up that incorporates all five (5) Parts:
- 50 Example: 50 Easy – 50 K/D – 2×25 Speed Drill – 4x15m Fast!- 50 Easy (Total 300)
- 100 Example: 100 Easy – 50 K/D – 2×25 Speed Drill – 2×25 RACE – 50 Easy (Total 375)
- 200 Example 150 Easy – 50 K/D – 2×25 Speed Drill -2×50 Build 2×50 Pace 2×25 Race! – 100 Easy (Total 400 / 500)
- 200 IM Warm-up: 100 Easy – 100 IM Drill – 3×50 IM Transition (25Fly -25 Back, 25 Back – 25 Breast – 25 Breast – 25 Free) – 4×25 Race IMO – 50 Easy
- 500 Free Example: 100 Easy – 50 Kick – 50 Drill – 2×50 Build – 2×75 @ 500 Pace – 100 Easy (Total 500)
- Remember these are just guidelines and examples, please feel free to get creative and find out what works best for you!!
- Cool Down During Meets
- 50 Example – 200 – 300 (mix in some kicking)
- 100 Example – 200 – 300 (mix in some kickin)
- 200 Example – 300 – 400 (mix in some kicking)
- 500 Example – 400 or 12 minutes continuous (mix in some kicking)
- “Cool Up” During Meets
- Cool Ups are used when the athlete has less than 30 minutes between races. In this example athletes should do 50% of the Cool Down protocol and 50% of the Warm Up protocol after the conclusion of their race.
- 50 Example – 150 Easy – 50 (25K / 25 Drill) – 2x15m Fast! – 50 Easy
- 100 Example – 200 Easy – 50 K/D – 2×25 Speed Drill – 2×25 Race – 100 Easy
- 200 Example – 200 Easy – 50 K/D – 50 Pace – 2x15m Fast! – 100 Easy
- 500 Example – 300 Easy – 50 K/D – 50 Build – 1×75 Pace – 75 Easy
- Reminder, TOO MUCH cool down WON’T hurt you, but TOO LITTLE cool down WILL!!
Remember if you want to swim FAST, you have to be willing to do the stuff you don’t want to do but know you SHOULD!
LET’S GO!
Here is a printable version of these guidelines.