Please post a good warmup

After similar experiences at my first couple of meets, I've been wondering about this, too. I've noticed during warmup at regular practice that at first I have trouble not breathing first stroke off the wall, and I feel winded and oxygen deprived. As the sets start, it gets easier and easier to keep my head down, at least until I start to fall apart. I think it just takes a while to change gears from resting breathing technique to the big exchanges of air required to swim effectively. Today we did a set of 150's as 3 breaths/4 breaths/5 breaths per 50. I thought it helped me get my breathing together pretty quickly, and the breathe every 5 50 really focused my mind on technique. I may try using those sets at warmup for my next meet, as opposed to my prior technique of just swimming back and forth for a while and then doing some starts and breakouts. There also are some old threads addressing this topic I remember reading, but I don't have time to search for them right now. I seem to recall a formula of sorts, like 400/300/200/100 or something.

I think BillS is talking about my meet warm up: 400 free, 300 bk, 200 br, 100 fly, for starters. I do part of the breaststroke drill to warm my legs up slowly, and the fly usually ends up being drill because by then its too crowded. Then I do something to build, usually 6x75 build, stroke, slow to fast, about :15 rest in between. THEN I try to get in some 25-50 swims concentrating on hitting the walls, then I get into the sprint lane and do 3-4 starts from the blocks. However I swim longer distances and a lot of backstroke so I need a longer warm up. If possible I like to get in first thing and get the first 1000 done, then I sometimes get back out a while before a sprint lane opens up. If you only swim sprints you could probably get warmed up with less yards and it might be better if you could get in about 20 minutes prior to your event, get wet and moving fast so you are completely psyched to slam off that block!

This is our standard warmup we do prior to meet when I swim with the kiddos. 500 W.U. 5x100 @1:20 Get heart rate up some 4x75's Kick/Drill/Swim @1:30 one of each stroke 6x50's build 3 free/3 stroke @50seconds 4x25's sprint first 12 1/2, 2 stroke, 2 free @30 seconds 2x25's off the block sprint I will normally stay in after and do another 400/500. I can not get loose as quickly as the kids. Also, after your warmup, did you wait around for your first event without another pre race warmup? I like to get in water about 20 minutes before my race and do an easy warmup with drills and kicking. Usually finish pre race warmup 5-10 minutes prior to race, take in some fluids and hit the blocks. Also, don't forget to warm down after the race :-) Best of luck, Greg

I'm an idiot. That's breathe once every 3 strokes, then every 4, then every 5. But you all knew that, right? And I don't think 650 is anywhere near enough warmup, even for sprinting. I don't start to feel at all good, loose, and flowing in any swim until after around 1000. Maybe it's just me, but I find that each pool I've been to has a little different marking pattern, wall feel, and gutter. I like to take as many turns as possible to get used to the sight picture before my heat. I think there is a significant home pool advantage because of this factor, but one teammate disagrees and says the water is all the same.

Thank you. I am going to try it out.

This is the meet warm up I give to all swimmers: 500 free 400 reverse IM drill 300 kick (if they don't allow boards go 25 drill, 25 no board kick) 4 x 50 descend 4 x 25 :08 sprints off each wall By then you should be able to go off the blocks: 2 x 25 dive +70% 2 x 25 dive +:08 sprint 2 x 25 dive +25 strong If you are a distance swimmer get in the pace lane and go some 100's: 50 strong, 25 70%, 25 easy. After each race get back in the water and stretch out at least a 200, if not more. Good luck!