I ask this because I did a 500 and then 5x50s warm up for a meet this past weekend. When I swam the 500, I was cruising but was literally dead after about 6 laps. I go much faster in practice sets when we do distance and it was frustrating to say the least.
I recall that I did a 1,500 warmup in my youth and had a good meet. I also know that in workout I am usually at my strongest after we do about 1,500-2,000.
So, I am tired of being a workout warrior. Does 1,500 of warm up sound crazy?
Thanks,
Rob
No, 1500 doesn't sound crazy at all for a meet warmup. My basic meet warm up is 1200 and do more if I feel I need it. I do swimming with best possible technique, kicking, drill work, and some build 50's. And keep going if I don't feel ready to swim fast.
--mj
I don't look so much as yardarge during warmup as I do time in the water until I feel good.
but I would say that it's a min of 1000 since I am in the water for 25-35 minutes.
500 free, 200 back then 200 ***, another 100 free. Rest a bit on the wall and talk story, do a couple of easy 100's, some moderate 50's, some 25's "light" fly, more talking, a few easy laps and out. ALways around 1500-1700.
But I'll get back in right before my event, some more easy stuff (maybe 300 or so yards/meters), and go to the blocks wet.
It's also a matter of the size of the meet. At SCY Nats, I struggled to get in 600 while at LCM Nats I did on average 1200/day w/u. Then in a large USA-S meet last month, I couldn't even crack 400 it was so crowded.
Reading Dave Salo's new book on swimming conditioning, he recommends doing the same warmup (or near to it) every day in both workouts and meets. He's got a recommended warmup, but it looks a little excessive for us Masters' swimmers.
I still do different warmup sets in workouts, but here's what I've been doing recently in meets and it seems to work for me regardless of what distance I swim (though, it should be noted, I tend to prefer mid-distance events and am almost always doing a mixture of stroke events, IMs and free):
200 free really easy & loose
400 IM kick / drill by 25s
8 x 50: 2 each stroke on roughly 0:45 to 1:00 (depending upon how crowded the pool is) going odds easy and evens fast
4 x 100: free descend on 1:30
starting fairly moderate and trying to get to the pace time on the last one for whatever freestyle event I'm swimming over 200
if I'm not doing a longer distance free event, I aim for my target 500 pace
2 - 4 25s from the blocks: working start and break out to about 15 yards for whatever strokes I'm swimming from a start
50 to 100 easy
TOTAL: 1500 to 1600
I also realized this past fall that, while I like cooling down after a race, I generally feel best when I dive in the water "dry" for a race. Rather than getting back in the warmup pool before a race, I do some dynamic stretching on deck a few heats before my race; this seems to re-warm my muscles up enough.
I've only been back swimming for a year (3 meets) and my routine has been very similar to Jim Clemmons' above. In my younger day, I did much less, but I find that now it takes me a lot longer to warm up.
I think the little touch-ups in the warmup pool just before my event really help me feel loose and happy on the blocks
I like the idea of doing the same warm-up routine in practice and meets. I may just put this into practice
I also know that in workout I am usually at my strongest after we do about 1,500-2,000.
Warmup is pretty individualized, and is also something you adapt to.
Doesn't your statement sort of answer your question?
Usually 1200-1500, mostly easy with some buildup 50s and some fast turns to make sure I understand the flags and walls. I don't usually get wet again before each race because I get cold too fast in a wet suit, but like Patrick I do some moving around before my heat and it seems to work OK for me.
In between races I stay off my feet!
