30-60 seconds of each.

The aim is to increase body temperature.  No matter what the age and ability of your swimmer, their warm up pre-pool routine should start with two or three simple exercises to raise the temperature of their body.

• Skipping

• Heel flicks

• Spiderman switches

• Jogging on the spot

• Lateral jumps

• Alternating Open Ups

• High knees

• Mountain climbers

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For demonstrations click the links above.

After the initial exercises to raise the body’s temperature, swimmers should continue their warm up.  Complete 6 of each.  The aim is to increase mobility of muscles.

• Sitting neck rotation

• Thoradic rotation 4-point kneeling

• Crucifix

• Standing calf lunge

• Internal and external rotation

• Side lying open ups

• Knee extension ankle dorsiflexion (hamstrings)

• Hip internal rotations

• Streamline reach ups

• Hip flexor lunge

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For demonstrations click the links above.

After raising the body’s temperature and performing mobility exercises, swimmers should continue their warm up.  Complete 6 of each, the aim is to activate the muscles that are going to be used.

• Glute bridge (double or single leg)

• Standing rotation (with band if you have one)

• Arms only superman (arm raises)

• Cats and camels

• Clams (straight leg)

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For demonstrations click the links above.

After raising the body’s temperature, performing mobility and activate exercises, swimmers should finish their warm up with prime exercises. The aim is to get muscles ready for training or racing.

• Press ups (box if needs be)

• Squats

• Swimmer pulses

• lunges (front, back, side if taut)

• 20 arm swings each side, with a straight arm

• 20 leg swings each side, height of leg

• 20 monkey swings, hand to touch back of neck

• 20 crossovers

• 5 racing starts, working on reaction time and height of jump

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For demonstrations click the links above.