I always struggle with the first few hundred yards of a swim. I know I could do better if I could reduce the sagging period I suffer at the start of longer races. I loosen off my muscles and feel ok but breathing seems to take forever to get settled. It happened to me in the first 10 miutes of a football match too, then I'd find my lungs.
I'm always terrified of blowing myself out if I get too aggressive in warm up.
What tricks or tips do you guys and girls have that you will share?
Thanks
When I used to distance run it took forever for me to get into it. Sometimes 4-5 miles. Swimming I need a good warm-up before I can actually swim fast, which I sometimes forget in my excitement at meets.
You're lucky that you only struggle with the first hundred yards. I don't compete and I'm probably older but I don't feel like I hit my groove for the first 800 meters. What you want is for your endorhphins to kick in which is probably different for everyone. Find out when that happens (you'll feel it) and do your warm-ups accordingly. I've never felt that a good warm up in any sport has ever tired me out so that I didn't preform at my best for that day. Other factors may contribute to that but not the warm-up.
My warmups take forever compared to most people. Don't know if it's because I'm older, or because I do high mileage. But, the first 800 yds feels just plain awful; everthing hurts and I am warming up, not swimming. The 2nd 800 feels a bit better. I don't feel normal until a mile and a half, then I actually can start doing "my work." I heard this before and don't know for sure if it is true: the better condition you are in, the longer the warm up needs to be. ??
donna
I heard this before and don't know for sure if it is true: the better condition you are in, the longer the warm up needs to be. ??
donna
I have heard this before and I can relate; although not to the degree that you speak of. Swimming a 1650+ as a warmup is not my cup of tea.
Warm ups are overated, I still like the hot showers and towels.
I have done the loosen up things, a little shaking here and there. A very casual maybe 200 yards if in a pool. If you are swimming a long swim you automatically warm up in your swim to the first bouy. The thing to do before a cold water swim is to wet the body with the cool water so you don't get a shock.
The thing to do before a cold water swim is to wet the body with the cool water so you don't get a shock.
I do that in winter so the pool feels warm when I get in...
I usually need about a thousand yards to get the rust out each joint.
After an easy 500...I'll do around (10) 50's with a nice break in between each one.
The pace in a crowded warm-up pool is usually hurried...so it's very easy to become part of the frenzy. By having a wrist watch you can carefully monitor your speed and not overdo it. Some people come out of warm-up feeling like they did a work-out.
Fact of the matter is...they did! Control is key.
Think of it as an opportunity to become acquainted with the new pool. Get to know the walls...and the flags (if you're a backstroker.)
Doing a few one lap sprints is important after the initial swim.
It gets the blood rushing ...and wakes your body up for race pace swimming.
Again...not too fast. Save it for the race.
Here's a similar discussion on the Gary Hall (race club) site.
They say he warmed up with a meager 150 yard swim for the Olympic Trials.
Sprinters are a unique animal however.
www.theraceclub.net/.../viewtopic.php
My typical warm up: 500 swim, 8 x 50 drill/swim, 5 x 100 on cruise interval holding my 1000 pace or 8-10 x 50 on 1:00 holding my 500 pace, then 200 easy. I warm up again before I race with a 200-400 easy followed by some 50's at race pace. Very important to stay warm before you race (which will not be a problem at the Woodlands).
The older I get the more warm up I need- I do at least 700 for every event, no matter what it is, usually closer to a 1,000. My last set is always 4 x 50 build up...
