We have previously discussed the basic rules of a good and effective warm-up before an everyday swimming workout but we know that many of you are competing regularly as part of the Masters organization or a school team etc. That’s why we have decided to look at some warm-up techniques and rules that are applicable before a swim meet when speed is going to be the main focus. We also want to give you a few good reasons to always remember about warming up your body before a race.
1. Feel the heat – when your body is warmer – your muscles and joints become more flexible and your movement rage is improved
2. Feel the water – warm-up improves our nerve system activity and helps you find what coaches call ‚the feel for the water’
3. Fill your lungs – proper warm-up lets you hold your breath in an efficient and effortless way
4. Fill your body with oxygen – warming up will help your organism to improve oxygen delivery to your muscles – the source of your power!
5. Every split second counts – you do not want to be at any disadvantage compared to other swimmers who took time to warm-up – it might be the difference between the winners and the rest of the pack!
Swimming main warm-up
– finish it 30 minutes before the race at the latest
– slowly build the intensity at an average of 55-65% of your max intensity
– do it as close to the start of the race as possible (5 minutes before is perfect)
– include a 50 meter higher intensity set at around 75% of your max intensity
This is not ideal and you should always opt for the in-water warm-up but as we all know it is not always possible. This is when a dryland warm-up session has to prepare you for the race and to do it it has to consist of two parts – general and dynamic warm-ups
General dryland warm-up should last for around 10 minutes and include exercises that work your big muscles groups – light jogging, stationary bicycle or a jump rope are good examples
Dynamic dryland warm-up is supposed to improve flexibility while keeping your body warm. You should target specific muscle groups used in swimming and should be performed in 15-30 second sets. The whole warm-up should take 5 to 10 minutes.
This process is different for every athlete but should consist of those elements:
– achieve a mental state that correlates with success
– achieve greater self-confidence
– control your mental energy levels – not too flat and not too amped
– hyper-focused on the key technical elements of the swim ahead
– stay comfortable thanks to a pre-race routine
Fully automatic and accurate with and without professional turns.
Set your goal and swim at a predefined pace. Smart vibrations will tell you when you need to speed up or slow down.
Stay in your chosen heart rate zone and burn calories more effectively. Smart vibrations will let you know when you need to push yourself harder or slow your pace down.
Swimmo communicates specific actions via unique vibration frequencies.
Using Swimmo App you can quickly create your own training goals that are best suited for you and your needs. Sync them wirelessly to Swimmo watch from your smartphone.
Simple charts and detailed views of the training sessions are always with you in a dedicated mobile app for Android and iOS.
Advanced algorithms based on pulse deliver more accurate data about calories you’ve burned.
Designed to be easy to use in the water. You don’t need to press any buttons to use your Swimming Training Watch. Simply rotate your wrist and tap the screen to gain full control over your watch.
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