Pre-pool and warm up

Here are some ideas for a land warm up as given on the Swim England website. These can be done before training, meet warm ups and races to prepare to swim at your best.




Raise your core temperature and heart rate



Reduce chances of injury with some dynamic stretches



Get key muscles firing so you're ready to race

Stage 1: Raise

Raise your core temperature and heart rate by doing 20-30 seconds of 3-5 of the following exercises:

  • Skipping
  • Jogging
  • High knees
  • Heel flicks
  • Mountain climbers
  • Lateral jumps
  • Spiderman switches

Video demonstrations of the above exercises can be found here: Raise Demonstrations

Stage 2: Mobilise

Doing mobility exercises before you swim is important to reduce the chances of injury in your muscles and joints. Do 5-10 reps of 3-4 exercises from this list:

  • Standing streamlines
  • Wall/floor slides
  • Internal and external shoulder rotation
  • 4 point or hands on head thoracic rotation
  • "Open the book"
  • Hip flexor lunges
  • Heel drops
  • Supine internal and external rotation
  • "Spidermans"
  • Streamline squats

Remember that these are all dynamic stretches, so you will be moving some part of your body. Video demonstrations can be found here: Mobility Demonstrations and here: Advanced Mobility

Stage 3: Activate

You may also want to do some activation exercises to target specific muscles to get them moving. This means that when you hit the water in a race they aren't being used for the first time since warmup.

  • Glute bridges
  • Clams
  • Cat/cow
  • Dead bugs
  • Banded standing rotation
  • Shoulder "push ups"
  • "Sword draws"

Swim England have a progression for activation exercises in 4 levels. More exercises and video demonstrations can be found here: Level 1   Level 2   Level 3   Level 4

All exercises listed above plus more and information about land warmups can be found here: