Tips on Slowing Down During Warmups?

RE: Tips on Slowing Down During Warmups?

Former Member — Wed, 26 Sep 2012 14:37:34 GMT

The first couple of laps are devoted to scooping up band-aids and skimming off the mystery clumps. Then I assess whether there are any weirdos around me and change lanes as necessary. Afterwards, I try to stretch out a bit (from the core) and make sure my body is moving smoothly through the water. Then I practice some odd breathing patterns and sighting drills. Finally, in the last 300 or so, I start glancing at the clock (if it is working) and inch my way down to the cusp of my base pace. At that point, I reflect on my last few workouts and highlight what I want to do today. So honestly, I don't do anything strenuous until I've been in the water for 10-12 minutes. Unlike the other posters, I usually do SWIM GOLF during my cooldown. Not sure why...probably some relic of childhood.

RE: Tips on Slowing Down During Warmups?

knelson — Thu, 20 Sep 2012 12:33:49 GMT

Correct. Pull on your stomach and rotate to your back, pull on your back and rotate in the same direction to bring you back to your stomach. Then repeat the sequence in the opposite direction (i.e., ccw if you started in a cw direction). Here's a video of someone swimming corkscrew: ZCKrz-yFA0A The difference in my drill is you switch the rotation direction atter each front-back-front series.

RE: Tips on Slowing Down During Warmups?

smontanaro — Thu, 20 Sep 2012 12:03:45 GMT

Got video? I'm not sure what "corkscrew stroke" means or would look like. Is this it?

RE: Tips on Slowing Down During Warmups?

knelson — Thu, 20 Sep 2012 11:55:00 GMT

We do a good drill on my team that forces you to take few strokes per length. Here's the drill: alternate corkscrew stroke in one direction for three strokes (arm pulls), then three in the opposite direction. Start out slowly and build to a sprint by the end of the 25. You are allowed a total of 12 strokes (i.e., four complete cycles of corkscrew in each direction). 12 total is difficult. You might want to start by shooting for 15 strokes. You'll find that in order to make this you will have to get a good streamline off the wall, a continuous kick and a long stroke.

RE: Tips on Slowing Down During Warmups?

Former Member — Wed, 19 Sep 2012 16:43:41 GMT

Do you get past the flag s on your push offs?If not there is a big part of the problem. Indeed I do! I've reduced it to 21 strokes on my last workout after making sure I'm following through with each stroke, so we're getting there, but not where I'd like to be.

RE: Tips on Slowing Down During Warmups?

Former Member — Wed, 19 Sep 2012 15:30:16 GMT

25 ?? Do you glide at all? I work each stroke that I will swim at the meet for form & turns ! Pretty sure I am. I managed to knock it down to 19 today, so we're getting there, though I don't turn very well. lol

RE: Tips on Slowing Down During Warmups?

ande — Wed, 19 Sep 2012 11:12:34 GMT

Hi all! So I've noticed during my workouts, I tend to blast through my warmup laps, which makes for sore arms and out-of-breath/slower swimming later. Any tips and tricks to get into the midset of swimming slower during warmups? :) swim in slow motion relax remind yourself that when most swimmers train they go too fast, when they are supposed to go slow and they go too slow, when they are supposed to go fast Swim distance per stroke and count your strokes for each length think EASY EASY it's OK to go easy. do easy 25's with 5 to 10 seconds rest or easy 50's with 10 to 20 seconds rest Just think: easy, slow it down, loosen up, perfect technique

RE: Tips on Slowing Down During Warmups?

orca1946 — Wed, 19 Sep 2012 01:12:03 GMT

25 ?? Do you glide at all? I work each stroke that I will swim at the meet for form & turns !

RE: Tips on Slowing Down During Warmups?

Former Member — Tue, 18 Sep 2012 11:34:05 GMT

I'm with Philo. Slow swimming is my spesh-e-al-i-ty. :D Yeah. For, say, my sprint workouts, which are Warmup -> intervals -> winddown, I have to push myself to go a little faster at the end of the warmup or I'm really not ready for sprints.

RE: Tips on Slowing Down During Warmups?

Sojerz — Tue, 18 Sep 2012 09:05:53 GMT

I'd say have your coach look at your stroke. Some things that helped me reduce my count were various drills, catch-up, one-arm free, fingertip drag, close-fist swimming, and kicking on each side while practicing body roll. Good luck. This has worked for me too and also don't forget the walls - work on your streamline and sdk - both 0 strokes and eating up distance.

RE: Tips on Slowing Down During Warmups?

Allen Stark — Tue, 18 Sep 2012 08:18:10 GMT

RE: Tips on Slowing Down During Warmups?

Former Member — Mon, 17 Sep 2012 11:41:15 GMT

RE: Tips on Slowing Down During Warmups?

funkyfish — Mon, 17 Sep 2012 09:54:45 GMT

I'm not sure how you guys manage it, but my stroke count in free is 25 in a 25 yard pool (I'm 5'5"). Slowed down, I can reduce it to 21. With flippers on, I can manage 17. How are you managing to enlongate your stroke so much? I'd say have your coach look at your stroke. Some things that helped me reduce my count were various drills, catch-up, one-arm free, fingertip drag, close-fist swimming, and kicking on each side while practicing body roll. Good luck. :banana:

RE: Tips on Slowing Down During Warmups?

Elaine Krugman — Mon, 17 Sep 2012 09:34:23 GMT

I'm not sure how you guys manage it, but my stroke count in free is 25 in a 25 yard pool (I'm 5'5"). Slowed down, I can reduce it to 21. With flippers on, I can manage 17. How are you managing to enlongate your stroke so much? Just for comparison, I am 5'7"+ and have a count of 16 unless I am in an all-out sprint. In that case, my count goes up to 20. For me, to get a low stroke count, I concentrate on pulling all the way through down my thigh.

RE: Tips on Slowing Down During Warmups?

Former Member — Sun, 16 Sep 2012 08:20:26 GMT

I always notice that if the warm-up doesn't flow or feel comfortable, then this is always followed by a workout where I struggle throughout.

RE: Tips on Slowing Down During Warmups?

smontanaro — Sun, 16 Sep 2012 02:47:32 GMT

I'm with Philo. Slow swimming is my spesh-e-al-i-ty. :D

RE: Tips on Slowing Down During Warmups?

philoswimmer — Sun, 16 Sep 2012 02:33:28 GMT

Wow, I can't relate to this at all. I guess if there is something I excel at, it's swimming slowly!

RE: Tips on Slowing Down During Warmups?

Former Member — Sat, 15 Sep 2012 13:32:03 GMT

Drill. Stroke. Get in late...

RE: Tips on Slowing Down During Warmups?

Former Member — Sat, 15 Sep 2012 11:37:39 GMT

I have certain songs that play in my head for different intensities. For warmup swims, I have a song that has a tempo and rhythm that makes me not only go easy but to also be mindful in the stroke, if that makes sense. If music helps you, you might think of a few titles to fit the bill!

RE: Tips on Slowing Down During Warmups?

thrasher — Sat, 15 Sep 2012 09:15:18 GMT

Try to decrease your stroke count by 1 or 2 from what is "natural" for you. Changing stroke count can also be combined with a restrictive breathing pattern, (every 3 or every 5 for example). This. I try to do no more than 11 strokes per length during warmup, which also seems to help prevent arm soreness. Mixing in some kicking and pulling seems to slow me down, too.

RE: Tips on Slowing Down During Warmups?

Karl_S — Sat, 15 Sep 2012 07:46:35 GMT

Try to decrease your stroke count by 1 or 2 from what is "natural" for you. Changing stroke count can also be combined with a restrictive breathing pattern, (every 3 or every 5 for example).

RE: Tips on Slowing Down During Warmups?

Allen Stark — Sat, 15 Sep 2012 07:24:51 GMT

Be thoughtful in your warm up.On each length really think about one aspect of your stroke.Swim some fist swimming and really concentrate on EVF.

RE: Tips on Slowing Down During Warmups?

rxleakem — Sat, 15 Sep 2012 05:41:58 GMT

Getting into a lane with 8-9 other people is a sure remedy! :D I think we have all been there before, trying to take off right from the start and not allowing our bodies to get ready for the main sets to come. I try to think more about technique and "lengthening" out my stroke during warmups to help with keeping the throttle under control. You might find that throwing in swim/kick/pull/swim portions will help you to keep from going too fast as well.