Good Swim Warmups

Although you might be tempted to just jump in the water and start swimming laps at full speed, a good warm-up routine can improve your swim workout. By warming up properly, you can enjoy better mobility in your swim strokes, increase the blood flow to your muscles and be better prepared mentally for a tough workout.

  1. Leg Muscle Warm-Up

    • Warming your leg muscles before getting into the pool is a good way to prepare for your workout. Jessi Stensland, a professional triathlete, suggests forward lunges as a good warm-up technique. To do the lunges, step forward with your right leg so your front knee is bent and you put more of your body weight on that front leg. While holding the position, extend your left arm straight over your head and then pull back slightly. This stretches your quads and lats, while also working your hip flexors and glutes. Do this stretch four times on each side.

    Chest Preparation

    • The Standing T exercise provides a good way to warm up your chest muscles, according to Stensland. This exercise is also done on land before you get into the water. Stand with one foot about 24 inches in front of the other and then lift your arms out to your sides, with your palms facing the floor. Squeeze your shoulder blades inward. Hold this stance for a few seconds and repeat the stretch six times, switching sides with each repetition.

    Additional Land Warm-Ups

    • You can do a series of additional land warm-ups to prepare for your swimming workout. Stensland also recommends exercises that help flex your back muscles, such as bending backward or forward while standing. Stretching your neck muscles is also good practice, according to George Edelman, a physical therapist and Masters swimmer. He suggests sitting on a chair, placing your hand on your head and gently pulling down diagonally.

    In-Water Prep

    • Even if you're concentrating on doing an active warm-up and a few stretches on land, warming up with some slight swimming in the pool before you start your heavy lap swimming is also beneficial. Swimming coach Lisa Wolf suggests a low-intensity swim that gradually increases your heart rate. Try a 300-yard easy swim, rotating your strokes. Switch to four laps focusing on your kicks and then four laps emphasizing your arms.