General Discussion Triathlon Talk » Swim warmup Rss Feed  
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2017-03-21 7:05 AM

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Subject: Swim warmup
What kind of swim warmup do you typically do? I just started working with a coach this week (online). Previously, everything was on my own. When I do my swim workouts, my warmup is a steady state freestyle for 250-300 yds. My coach is telling me to warm up using a variety of things-freestyle, pull buoy, kick boards. He is also saying that it is OK to take breaks during the warmup. Is this typical? I can understand why he would have me change up strokes to get all of the muscles loose, but breaks?


2017-03-21 7:42 AM
in reply to: happyscientist


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Subject: RE: Swim warmup
My warm up is a 200 free. I swim first thing in the morning twice a week and am time limited. I have about 45 minutes to get my swim done. I don't have time for a long warm-up. So a quick 200 to get everything loosened up, maybe 30 - 60 seconds of stretching thrown in, and then it is on to the main set.

My CD is also 200, for what it is worth.

Matt
2017-03-21 7:47 AM
in reply to: 0

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Master
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Subject: RE: Swim warmup
Not unusual. My warmups are generally no less than 600m and sometimes up to 1200m (out of usually 3000-3500m workouts). It's usually in the 10-20 minute range. They usually start with some easy swimming, some kicking and/or pulling, then some drill sets and then (some coaches call it the pre-set and it's not put in the warmup section) usually a short set of shorter, faster pick-ups with short rests. Sometimes there are different strokes worked in. There is a rest between some of the repeats, because the goal is not so much to build fitness but to loosen up and (in many cases) focus on some aspect of technique. A typical warmup for me, for example, might alternate longer continuous swims or pulls (200-600m) with short sets of 50m repeats with maybe 10-15 seconds rest that might be drill, kick, or build (increase speed over the distance).

In the master's program in the US I sometimes swim with, the warmup is almost always 100 meters or yards (depends on pool). In reality, only the faster lanes are doing all that before the coach has everyone stop and start the main sets together; but I'd guess that everyone warms up at least 15-20 minutes total. A standard warmup for that group is 400 swim/300 pull/200 kick/100 IM, or 200m each of swim/kick/IM/pull/swim.


Edited by Hot Runner 2017-03-21 7:55 AM
2017-03-21 9:39 AM
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Katy, Texas
Subject: RE: Swim warmup
I use a modified version of the one below. I include bi-lateral breathing in at least one of the 100's and for kicking I do 4x25 streamline kicking without a kick board. Although, admittedly I tend to find reasons to skip the kick sets and do an easy 100 swim instead, in its place.

http://triathlonswimcoach.com/index.php/en/resources/2014-11-30-20-...



Edited by 3mar 2017-03-21 9:39 AM
2017-03-21 10:36 AM
in reply to: happyscientist

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Elite
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PEI, Canada
Subject: RE: Swim warmup

Mine is usually some variation of the following

300 choice (I usually do 100 free and then 2 x 100 IM)
6 x 50, descend 1-3 and 4-6 
then either 200 pull or 8 x 25 fast

For those 50s, I will take 20-25s rest in between them.  For the 25s, it will be even more.

 

2017-03-21 10:55 AM
in reply to: axteraa

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Middle River, Maryland
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Subject: RE: Swim warmup

Mine is typically around 800 yards, something like:

300 pull really easy
200 swim
100 back
50 kick
3 x 50 "push" pace (like maybe sprint race pace) with about :10 rest

I like using the buoy first thing as it allows me to go really easy (which is tough for me when I have to kick) and it gives me a feel for body position (I'm a classic leg sinker).

Sometimes my total workout will only be 1500 yards, but I'll still do the WU.



2017-03-21 7:05 PM
in reply to: jmhpsu93

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Subject: RE: Swim warmup
I have a coach session with another guy once a week. We normally do 200-500 strait, 200-400 kicks, and then 200-400 pull /w paddles + mix of drills instead. Normally it's something like:
300 swim
200 kick
300 pull /w paddles
or
400 swim
3x100 kick
400 pull with at least 100 drills

So it tends to be 1,000 or less out of 3,000-4,000yd workouts.
2017-03-22 5:28 AM
in reply to: #5216414

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Carbondale, Illinois
Subject: RE: Swim warmup
At masters we usually have eight minutes for warm up on our own before group warm up. I spend those swimming 300-350 (and chatting with lanemates). When we start practice, usually it is something along the lines of 12x50 descending by sets of three or four to get in some speed.
2017-03-22 11:09 AM
in reply to: happyscientist

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Subject: RE: Swim warmup
I always start with a 200 pull. Then I kick; either a 200 with fins or a 100 without. Then swim some sort of 200; usually a 200 straight or 4x50 accelerating.
2017-03-22 11:11 AM
in reply to: happyscientist

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Veteran
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Great White North
Subject: RE: Swim warmup
200-300 easy swimming freestyle or bacstroke combination.
200-300 kicking usually as 4-6x50 or 3x100
4-8x25 fast (similarly to the short hard efforts you see on indoor cycling workouts)

2017-03-23 7:38 AM
in reply to: simpsonbo

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Subject: RE: Swim warmup
Originally posted by simpsonbo

200-300 easy swimming freestyle or bacstroke combination.
200-300 kicking usually as 4-6x50 or 3x100
4-8x25 fast (similarly to the short hard efforts you see on indoor cycling workouts)




It is pretty obvious you guys are doing more varied warmups that I do, but are you taking breaks during them?


2017-03-23 7:46 AM
in reply to: happyscientist

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Elite
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PEI, Canada
Subject: RE: Swim warmup

Originally posted by happyscientist
Originally posted by simpsonbo 200-300 easy swimming freestyle or bacstroke combination. 200-300 kicking usually as 4-6x50 or 3x100 4-8x25 fast (similarly to the short hard efforts you see on indoor cycling workouts)
It is pretty obvious you guys are doing more varied warmups that I do, but are you taking breaks during them?

How do you define break?

When you look at what Bo posted above in the quote, having something like 6x50 or 3x100 implies there is a rest interval in there of some sort.  It might only be 15 seconds (might be more or less).  If by break you mean a few minutes then no, not usually.

2017-03-23 4:48 PM
in reply to: happyscientist

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Master
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Eugene, Oregon
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Subject: RE: Swim warmup
Between short intervals like 25's or 50's, if there is a prescribed rest interval, then yes. But never more than 30 seconds; normally 10-15. Between the other parts of the warmup, basically, no. Just the time needed to put on/take off any pool toys involved (paddles, fins, board, buoy...) My pool time is severely limited and often I am trying to get in 3000m plus in 60-70 minutes. With the rest intervals on the main sets, that leaves ZERO time for standing around at the wall between sets most days.
2017-03-24 7:04 AM
in reply to: Hot Runner

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Subject: RE: Swim warmup
That is how I have been treating it. My rest time is just what it takes to swap out fins for a pull buoy or something similar. I figure that if I am warming up, I don't need to rest. However, my swimming never gets faster, which is one of the reasons I got a coach--I figure I must be doing something wrong.
2017-03-25 1:32 PM
in reply to: happyscientist

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Expert
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Subject: RE: Swim warmup
My standard warm up is 3x400 (300 swim, 100 kick). I'd recommend staying away from using paddles during a warm up session unless you know you form is perfect. They can do a lot of damage in a short time if you aren't careful. Don't get me wrong, I think they are a great training tool and use them but only after I'm ready to go.
2017-03-25 7:46 PM
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Ventura, California
Subject: RE: Swim warmup

It is interesting to read everyone's different take on warm ups. I myself just got into a structured swim workout program starting this year. It consists of 3 workouts per week for a total of 16 weeks. Unfortunately I am only able to get to the pool about once a week, twice if I am lucky. Since each workout is treasured time it is imperative that my workouts have structured goals.

Thus my warm ups are predicated upon the workout. The workouts typically range from 2,000 up to 4,000. Typically broken into warm up, main set, bonus set, drill set, speed set, and warm down. (drill sets/speed sets depend on specific workouts, warm,main,bonus and warm down included on every workout)

My last workout was a 4K, its purpose was "Aerobic training to build swimming base". The warm up was 24 x 50 @ 60%-65% :03-:07 RI

My next 3 workouts (week 5) are as follows:

5-1 "Identify ideal muscle tension and length of stroke", Total yards 2,600,
Warm Up: Part 1 3 x 250 (1st 250 100 swim, 25 horizontal scull, 100 swim, 25 horizontal scull // 2nd 250 kick, build last 25 of each 125 to 90% // 3rd 250 75 catch-up drill, 100 swim, 75 catch-up drill) Part 2 10 x 25 :10-:20 RI Odds: Streamline kick on your back, Evens: Swim, build to 90%

5-2 "Endurance training, culminating with fast 25's to train with speed when fatigued" Total yards 2,300
Warm Up: Part 1 400 (100 swim, 200 kick, 100 swim @60% :30 RI) Part 2 6 x 50 :10-:20 RI Odds: Swim or Drill of choice, Evens: Swim build to 90%

5-3 "Long, easy recovery with just a few fast pick-ups" Total yards 3,500,
Warm Up: 1000 Free @ 65%

This is just a sample of one week of warm ups out of 16wks. Interested??  (Best under $50 investment made in all my triathlon training gear!)

"Swim Speed Workouts" For swimmers and triathletes, by Sheila Taormina. (4-Time Olympian and Triathlon World Champion) Published by Velopress

Do these workouts work? Last year my best times where, 1500 29:34, 1 Mile 36:34. This year March 4th, I did 1.3 Miles 34:12. That is a pretty significant improvement, I would easily contribute my progress due to the structured training. In April another local pool will open so I should hopefully be able to get in workouts on the way to work as well to get in the full 3 workouts per week. We shall see how I do at HIM St George in just about a month! So Stoked!!!



Edited by rjcalhoun 2017-03-25 8:16 PM


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