Warm Up / Cool Down

It is important that swimmers warm up and cool down before and after each training session and gala swim.

Warming up and activating the muscles in your body in preparation for training and competing dramatically decreases the injury rate for our swimmers.

Warming up increases heart rate and therefore blood flow. This enables more oxygen to reach your muscles. A warm-up also activates and primes the connections between your nerve and muscles, which improves the efficiency of movement.

A quick note on Health & Safety

To be performed is a suitable home environment, please take note of floor coverings ensuring they are not slippery (e.g. tiled or wooden floors), ensure appropriate footwear is worn.

Always follow the examples given on the Swim England website. The exercises on the Swim England website have been produced by trained professionals. Our club cannot accept any responsibility for any damage or injuries sustained by performing these exercises. It is your responsibility to conduct these exercises safely.

If you are currently unwell or have any form of injury that may impact your ability to perform these
exercises, please consult with your Coach immediately and report your illness/injury in line with
standard club protocols.

Please ensure that you consider moving your last meal before training to a slightly earlier time now
that we are performing these at home rather than on poolside.

Pre-swim

IMPORTANT: These exercises should be performed immediately prior to leaving your house for to travel to pool.

Raise the temperature

Lets raise the temperature in our bodies and muscles ready for swimming.

Link for details of exercises: https://www.swimming.org/sport/raise-temperature/ including videos to show you exactly what is required.

  1. Jogging on spot – 1 min
  2. High Knee Jogging – 1 min
  3. Mountain Climbers – 1 min

Mobilising our muscle groups

Link for details of exercises: https://www.swimming.org/sport/mobilise/ including videos to show you exactly what is required.

IMPORTANT Upon completion of above please move to this phase of exercises.

Do not move on to this section before doing the “Raise the temperature” section.

  1. Upper trapezius – minimum 30 seconds, followed by Sitting neck rotation minimum 30
    seconds.
  2. Standing Streamlined Reach Ups – repeat for 1 minute.
  3. Shoulder internal and external rotation – repeat for 1 minute.
  4. Sitting Thoracic Rotation – repeat for 1 minute.
  5. Hip Internal Rotation in Prone – repeat for 1 minute.
  6. Standing Calf Lunges – repeat for 1 minute
  7. Knee extension/Ankle Dorsiflexion – repeat for 1 minute

Upon completion, please ensure you immediately change to standard club training attire to “stay
warm”.

Post Swim

To be performed with your club approved foam roller immediately on arrival home from pool after
hydrating.

Each exercise to be performed for a minimum of 45 seconds, if you feel any muscle group needs
particular attention then repeat the appropriate exercise.

Link for exercises: https://www.swimming.org/sport/self-release/

  1. Lats rolling – repeat for each side of the body. Depending on your environment this can be
    done lying or stood up, both are demonstrated on video on the link above.
  2. Thoracis Rolling.
  3. ITB Rolling, repeat for each leg.

For detail of further exercises: https://www.youtube.com/watch?v=duH3yMVktUY

  1. Calf roll – repeat for each leg
  2. Hamstring roll – repeat for each leg