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For a lucky few, a 500 paired with some dryland exercises is enough. That’s not true for most of us, though. Have you ever had an amazing swim at the end of a hard practice at the end of a hard week? Sometimes your body needs a long warm-up to shake out the butterflies and get the muscles ready to work hard. They’re all very different but the common thread is that none of the swimmers are wedded to exactly the same warm-up- they adjust the warm-ups based on how they feel and what their bodies tell them. Hopefully you can find something in here that helps you SWIM DIFFERENT!
National Teamer, LA Current member, and versatile sprinter
"My workout utilizes a lot of equipment and is based alot on how I feel. It incorporates what we do in training and what I’m used to so I can compete at a high level.”
300-400 swim
300-400 kick and the last 100 some blast
25s
300 with buoy and paddles
10x25 on :15 rest
2 or 3x100/75/50 (distance depends on how she feels) on
1:00/50 building the heart rate from 180 to 190 to 200
4 or 8x50 drill (4x50 if she only swims one stroke that day
but 8x50 if she swims two strokes)
National Teamer, NY Breakers member, and Elite Breaststroker
“It’s adjusted depending on how I feel – sometimes I need more sprints and less pace. Sometimes I need more kick if my legs are very sore. I try to get a good feel of my bod and what I need and from there”
200 pull
200 kick
200 IM drill/swim
3x100 build choice (usually breast or IM order)
4x50 (usually breast or IM order)
#1 drill/swim
#2 drill/swim
#3 smooth distance per stroke
#4 build (long)
50 EZ
2 or 3 50s @ 200 pace
25 sprint off the blocks
200
Cool down
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