I am new to tri-training and I have a question regarding warm-up and cool down in swimming.
I swim intervals three times a week with a fellow (49 years old) who has been competing for many years. He stresses warm-up including easy swimming, drill and kick and a thorough cool down. Warm-up is usually around 800m and cool down 300 - 400m of easy swimming or drilling down. Total workout is 3000 - 3500 m.
Another fellow who swims at the same time (but not with us) ALWAYS starts his swim with a 400 build and goes very hard after the first 100 - 150 m. He then does a main set of intervals totalling between 800 and 1000 m and his warm down is always 50m. He says 400 build as warm up and 50 m cool down is more than adequate.
I may be new to training but this seems to be inadequate for warm-up (if going hard after 100 - 150m could be called warm-up) and warm down. This seems to contradict all principles of training and athletic performance that I have read about.
Comments?
Thanks
Parents
Former Member
Warmup is individual; you must listen to your body, but the longer warmup will provide better performance main sets. And I would NEVER, EVER stretch before swimming; that can have very detrimental results. Muscles need to be warmed up first, then stretching, before swimming. Many injuries have been reported from athletes who stretch cold muscles.
I see there is a little difference of opinion here, but a 400 warmup, light stretching, couple of sprints, main set would be my ideal. Also, just for a FYI based on ME, it takes me about 800 yds before I start "feeling" right. I have heard that the better shape a person is in, the longer the warmup should be.
I plan on using my first mile of my 18 mile swim as my warmup and will mix and match it up until my body is "ready" to go.
Warmup is individual; you must listen to your body, but the longer warmup will provide better performance main sets. And I would NEVER, EVER stretch before swimming; that can have very detrimental results. Muscles need to be warmed up first, then stretching, before swimming. Many injuries have been reported from athletes who stretch cold muscles.
I see there is a little difference of opinion here, but a 400 warmup, light stretching, couple of sprints, main set would be my ideal. Also, just for a FYI based on ME, it takes me about 800 yds before I start "feeling" right. I have heard that the better shape a person is in, the longer the warmup should be.
I plan on using my first mile of my 18 mile swim as my warmup and will mix and match it up until my body is "ready" to go.
