Today’s open water swim tips move our focus to the warm-up. Arguably one of the most important parts of any race or workout the warm-up can present its own difficulties. Our focus for this article is warm-up pre-race. There are a few different ways you can warm-up before a race but really there are two main ways. The water based warm-up and the waterless warm-up.
Our first warm-up will focus on the number of strokes totally two different out and backs with 100 strokes going out both times. Our waterless warm-up will focus on forward and backward arm swings which should help loosen up those shoulders before getting into the water.
The entrance is also important. The entrance gives the body time to get accustom to the temperate change and difference to the body. Make sure to get into the water as soon as you possibly can, this usually involves waiting for your wave to be allowed in.
Water Wam-up – 400 total yards
– Swim 100 strokes out at easy pace, turn around and swim back
– Swim 100 strokes at medium pace, turn around and swim back
– 10 x left arm forward swings
– 10 x right arm forward swings
– 10 x left arm backward swings
– 10 x right arm backward swings
– Enter the water as soon as your wave can, this gives your body and most importantly lungs, time to get accustom to the water temp.