I am competing in my first swim meet in a long time and was looking for advice for warm up at the meet as I haven't ever competed without a team and a coach. I have been swimming 2800-3200 yards per 1 hour workout and will be completing the 50 fly, 50 back, 50 ***, 50 free, 100 ***, and 100 IM at the meet. Suggestions?
On the day of the meet do your usual warmup that you do at every workout.Then do 3-4 12.5s at race pace.Work on 1st 12.5(with start if allowed),then middle 12.5 with turn,then finish 12.5 and maybe one more to work on start,turn or finish.Then swim easy until you feel completely loose.About 30 min before your race swim some more easy to get loose and warmed up again.After each race swim 200-300 easy to cool down.
Depending on the meet, there may not be a lot of room to get in a good warm-up.
I would think you should swim close to 1,000 warm-up. I like to swim 4 or 500 to start. Then maybe some 100s including the strokes you are going to swim for part of the 100s (like 50/50 or 75/25).
Do some fast stuff - even if you don't go fast for a full 25 - just do enough to get the feel for fast - do some from a dive if you can.
If there is a place to do it, warm down after each race. A good warm-up / warm-down is one of the things you need to do well in your races.
Good luck in your meet.
Something to remember is to really think about the markings on the bottom of the pool, the walls, the ceiling (for backstroke) and the blocks. These are different at every pool and it's always a good idea to have a good feel for these things before your race.
I am competing in my first swim meet in a long time and was looking for advice for warm up at the meet as I haven't ever competed without a team and a coach. I have been swimming 2800-3200 yards per 1 hour workout and will be completing the 50 fly, 50 back, 50 ***, 50 free, 100 ***, and 100 IM at the meet. Suggestions?
Tell us more. When is the meet? Do you do weights and cardio etc? Do you want a taper plan or just ideas?
To start with, I think since you're obviously a sprinter or only interested in short races for now...some good short burst sets 10-20 x 25 or 50 on good rest is a great set. Also do some drill work so that you get good technical habits; sure in a 50 it's over fast but the better the technique is practiced the more it sticks when you need it.
This might be good too: drill/fast swim/drill for a 75, x however many you want and on your interval
I guess the correct wording was pre-meet warmup, not workout. The meet is this upcoming weekend and I was just looking for a good warmup for the day of the meet since I wasn't quite sure what to do. Thanks for the input so far.
Warm Ups I'll do about 800...any less I don't feel ready. If it's a small meet with crowded lanes I will sometimes do less because I can't stand overcrowded multi speeed/stroke circling.
Rehaearse the turns looking for cues as Kirk said. A few fast turns, some ez stretching type swims and a few short phosphate sprints (15yards)...and make sure you get in a few dives in the dive lane.
