Race Preparation

Warm Up Protocol

• 10-15mins mobility & increasing Heart Rate (skipping/jogging etc).

• Swim 300m FC as: 50m swim/25m drill @ 40% .

• Drill 200m Alt FC/BK 50’s @ 40% (Include fast turns practice).

• Swim 100m stroke specific.

• Swim 2 sprint turns from 12 ½ m in & out of wall.

• Swim 2 15m sprint starts from a dive.

• 10mins stretch (hold each stretch for 15sec).

Post Race Recovery (Where warm down pool is available)

• Report to Coach for debrief.

• 10mins loosen swim 20-40% FC/BK swim/drill.

• 10mins stretching.

• Shower.

• Eat as advised .

(Where warm down pool is not available follow all procedures except 10min swim down)

Full warm up procedure should only be followed when there is sufficient time (20mins) prior to your race. This is usually appropriate at an Open Meet but not a Gala where you should warm up under the coaches direction.