Swim England Open Water Swimming Hub
Warming up for performance at open water events
October 3, 2019Before competing in an open water event, a thorough land-based warm up is essential to prepare a swimmers’ body before getting into the water to race.
All events should offer an area or opportunity for swimmers to acclimatise to the water conditions pre-event and all swimmers should take this opportunity, this is to avoid cold water shock and autonomic conflict.
In the video below, World Championship medallist James Wilby demonstrates some key exercises.
You can either watch the video in full below, or click on the panels below to view the individual exercises.
Warm-up exercises for open water swimming
The warm ups should be performed in the order:
- Raise
- Mobilise
- Activate
- Prime
Raise
Raise your heart rate by performing the following pairs of exercises. Complete the two exercises for 30 seconds, then rest for 15 seconds. Repeat the two exercises again for 30 seconds, then move on to the next pair of exercises.
Click or tap play to view a video demonstration of high knee running and dynamic hamstring stretches.
Click or tap play to view a video demonstration of quick walk outs and prone leg kicks.
Click or tap play to view a video demonstration of mountain climbers and sword draws.
Mobilise
Increase your mobility with the following exercises and stretches. Perform five reps on each side, or five reps in total if you are not isolating one side of your body.
Click or tap play to view a video demonstration of a levator scapula stretch.
Click or tap play to view a video demonstration of thoracic open ups.
Click or tap play to view a video demonstration of a thread the needle exercise.
Click or tap play to view a video demonstration of a cat/dog stretch.
Click or tap play to view a video demonstration of a walking spiderman stretch.
Click or tap play to view a video demonstration of hip flexors and lats stretch.
Click or tap play to view a video demonstration of a dynamic lunge with rotation.
Click or tap play to view a video demonstration of a side lunch with punch and band.
Click or tap play to view a video demonstration of an alternate straight leg raise.
Click or tap play to view a video demonstration of a lats stretch.
Activate
Activate your key muscles using the following exercises. Perform between five and 10 reps on each side, or five reps in total if you are not isolating one side of your body.
Click or tap play to view a video demonstration of a deep squat rotation stretch.
Click or tap play to view a video demonstration of prone YW exercises.
Click or tap play to view a video demonstration of push-up plus.
Click or tap play to view a video demonstration of a single leg RDL.
Click or tap play to view a video demonstration of a superman stretch.
Prime
Finish your warm up with some high-intensity aerobic exercises. Complete the following exercises for 30 seconds, with 15 seconds in between each. Then repeat so you have done each exercise twice.
Click or tap play to view a video demonstration of high knee running.
Click or tap play to view a video demonstration of walk outs.
Click or tap play to view a video demonstration of mountain climbers.