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2013-07-15 12:32 PM

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Master
2110
2000100
Atlanta, Georgia
Bronze member
Subject: TOTW - Warming Up for the Swim
Ironman events are taking the need for a swim warm up more seriously in light of some cardiac events/drownings in the last few years. It got me to thinking about races where there's no opportunity to get in the water before race start...

A suddenly spiking heart-rate in the middle of a swim scrum is no one's idea of fun so what does the BT Georgia brain-trust do before a race(sprint/oly/longer) to get the blood moving? I've come to know and hate that "I-didn't-warm-up-and-now-I'm-at-red-line-and-can't-wait-for-this-to-be-over-with" feeling.

Hopefully some of the vets 'round these parts will offer up their tricks...


2013-07-15 6:31 PM
in reply to: alltom1

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Veteran
236
10010025
Washington, Georgia
Subject: RE: TOTW - Warming Up for the Swim
This is a really good topic. And I am big on getting in a good swim warm up. If the race doesn't offer an opportunity to get in the water, I guess the only choice is a dry land swim warm up?

Something like this > http://www.youtube.com/watch?v=34An62M23zc

But this really doesn't get the HR up...
2013-07-15 6:38 PM
in reply to: tri-ghost

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Extreme Veteran
650
5001002525
Acworth, GA
Subject: RE: TOTW - Warming Up for the Swim
A light jog with a couple of sprint pickups thrown in to get the HR cycled a couple of times is all I do. <5 minutes tops. Guess I am too busy hanging out, chatting with friends and hitting the bathroom one last time to worry too much about it.
That is counter to some others on here but I figure I only have so much energy to give, so why blow it all during the warmup......thus getting the HR up once or twice before I hit the water or running starting line, is all I need.
2013-07-15 7:11 PM
in reply to: alltom1

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Master
1881
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Winder, GA
Subject: RE: TOTW - Warming Up for the Swim
Before Lake Lanier last fall we weren't supposed to get in the water after a certain time so it was a challenge to warm up. (didn't want to anyway as it would have been chilly standing there wet) Coach Harvey had me run 10-15 min with some pick-ups before I had to line up with my wave. I was doubtful beforehand but it did help.

In the past, I'm one of those who didn't warm up before sprints but after doing it I did feel better. I went in to that race well trained so that run got the blood pumping and my HR up. I've done races both ways and I admit I like the feeling of being warmed up better. After many seasons I've also learned to back off at the start because I have the tendancy to go out too fast so maybe it was a placebo affect. Either way, I like warming up. Being in the water is ideal but I'm not going to freeze waiting for 15+ minutes waiting for the women to start.

As I get older I have also found it takes longer to get warmed up and primed.
2013-07-18 5:20 AM
in reply to: autigers_1998

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Elite
3658
200010005001002525
Roswell, GA
Subject: RE: TOTW - Warming Up for the Swim
How do I warm up?  Pee in the wetsuit.
2013-07-18 12:30 PM
in reply to: brown_dog_us

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Master
2110
2000100
Atlanta, Georgia
Bronze member
Subject: RE: TOTW - Warming Up for the Swim
Originally posted by brown_dog_us

How do I warm up?  Pee in the wetsuit.


You don't get info like this in books, my friends...


2013-07-20 6:23 AM
in reply to: alltom1

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Master
1730
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Atlanta, GA
Subject: RE: TOTW - Warming Up for the Swim
If an OLY or more, I like to swim out to a distance buoy easy with exaggerated roll in the stroke, swim back with some effort, when I get back to the shore, I will windmill the arms a few times on each side, then swim with some medium effort out (but not as far as the first time), turn around and swim 50-75 years with race effort and finish by easy effort.   I find this loosens up the shoulders perfectly.   
2013-07-20 11:16 AM
in reply to: thecaptin

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Elite
3397
20001000100100100252525
Pinehurst, NC
Subject: RE: TOTW - Warming Up for the Swim
If no water access before a tri, I like to do what McQ said...I do a 1 mile easy run when there's about 10 minutes to race time. Make that mile easy and do a few pickups to get the hr in range.

Works OK for me...still get a HR spike or two at the start.
2013-07-21 7:05 AM
in reply to: brown_dog_us

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Master
1730
100050010010025
Atlanta, GA
Subject: RE: TOTW - Warming Up for the Swim

Originally posted by brown_dog_us How do I warm up?  Pee in the wetsuit.

Classic...no one talks about it but everyone does it...LOL

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