Recommended Competition Warm-Up


For senior squad, we recommended the following warm-ups for competition events.

Ideally, start with a poolside mobilization session (5 – 10 mins) followed by

    1. 2 x 200 1) FC/BK 2) IM kick/swim
    2. 4 x 50 Fly kick/BK swim
    3. 4 x 100 No1 kick/swim
    4. 4 x 50 No1 (1-4) Pace swims aim RP + 2 on 55-1.00
    5. 1-2 sprints from block
    6. 100 FC easy

OR

    1. 400 FC- BK mix
    2. 4 x 25 kick plus 15 seconds
    3. 200 competition stroke drills
    4. 4-6 pace 50 @ RP + 2 on 55 – 1.00
    5. Sprints from block if necessary
    6. 100 FC easy

If you have any questions about this warm-up, please talk to your coach.