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:
- 2 x 200 1) FC/BK 2) IM kick/swim
- 4 x 50 Fly kick/BK swim
- 4 x 100 No1 kick/swim
- 4 x 50 No1 (1-4) Pace swims aim RP + 2 on 55-1.00
- 1-2 sprints from block
- 100 FC easy
- 400 FC- BK mix
- 4 x 25 kick plus 15 seconds
- 200 competition stroke drills
- 4-6 pace 50 @ RP + 2 on 55 – 1.00
- Sprints from block if necessary
- 100 FC easy