DRY SIDE WARM UP
An effective swimming specific warm up is vital if you want to perform at your best in the pool.
Following British Swimming's guideline to swimmers I have produced a quick guide to pre-pool routines for swimmers.
The warm ups should be performed in the order:
Warm up pre-pool routine should start with two or three simple exercises to raise the temperature of their body.
High knee jogging
Remember to wear trainers
Raise your body's temperture
After you have raised your body temperature you should aim to complete 3-5 reps of the following mobilisation exercises
Standing streamline reach ups.
Stand with arms at 90 degrees to your shoulders, stretch arms up into streamline position. Tips make sure your arms stay in line with the body, not pulled backwards or pushed forwards.
Thoracic Rotation 4-Point Kneeling
On all fours, lift one hand and arm and thread it under the body and through the gap between the opposite arm and leg. Allow your torso to rotate following your hand.
Hip Flexor Lunges
Kneel in a lunged position, raise the arm on the side of the forward leg. Push your knee over your toes keeping hips and body in alignment.
After raising you body temperature and performing mobility exercises, you should continue your warm up with three or four activate exercises.
Laying side clams with bent leg
Laying side clams with straight leg
On all fours legs only Superman
After raising you body temperature, performing mobility and activate exercises, you should finish you warm up with two prime exercises. Choose from
Knees down press up
Squat in streamline
Standing row using a band