Just starting out, or simply wondering whether you really need to warm up before a swim session? Check out our introductory article: Warming Up.
Warming up is essential, but one key question remains: how do you warm up properly before swimming?
Whether you are prepping for a routine training session, a pool meet, or an open-water race, an effective warmup relies on a progressive buildup. The ideal strategy combines a dryland routine with an in-water activation when possible. Remember: the goal isn’t to burn energy, but to prime your body to perform under optimal conditions.
The Critical Role of the Dryland Warmup
Dryland activation forms the bedrock of your preparation—especially when pool access is limited or non-existent before a race.
A solid dryland warmup is designed to wake up your muscles progressively, improve joint mobility, and prime the coordination of swim-specific movements. It also safely elevates your heart rate before you dive into the cold water.
Key Target Zones for Swimmers
As swimmers, certain high-stress areas require priority activation:
- Shoulders: heavily used in freestyle and breaststroke
- Hips: essential for body balance
- Ankles and knees: important for kicking and breaststroke
The goal is to loosen up these joints without forcing them, through wide, controlled movements.
A few effective exercises can be done in just a few minutes:
- Forward and backward arm circles, gradually increasing in range; alternating arm movements with arms extended in front of you, working on head-arm coordination; general activation through side steps, small hops, or light jogging on the spot.
These movements boost blood circulation and prep the musculature for exertion without creating unnecessary fatigue.
Transitioning to an Effective In-Water Warmup
Whenever possible, your dryland routine should be paired with an in-water activation. This is where you lock in your sensory awareness.
Why warming up in the water is ideal
Getting into the water lets you reconnect with your feel for the water, rebuild your breathing-movement coordination, and prepare your body for the specific demands of the aquatic environment.
A warm-up in the water can be as simple as:
- A few lengths swum easily
- Gradually increasing the intensity
- Paying close attention to your breathing
❓ What if you can’t get in the water before a race?
In open water or at certain events, warming up in the water isn’t always possible. In that case, a well-executed dry-land warm-up is enough on its own. It’s best to stay lightly active until the start, without trying to compensate with an excessive warm-up, which could eat into your energy reserves.
For more specific examples, you can rely on guided sessions or structured workouts (download the app here).
The Ideal Warmup Duration
An effective warmup typically clocks in at 15 to 20 minutes, spent primarily on dryland exercises, followed by a few minutes in the water if conditions permit. The critical phase is managing the transition: avoid letting your core temperature drop between the end of your warmup and the start of your set or race. Stay bundled up in your parka/deck apparel, or keep moving lightly on the blocks.
Bien s’échauffer avant de nager permet d’aborder la séance dans de bonnes conditions, avec un corps prêt à fournir un effort efficace et maîtrisé. En combinant échauffement à sec et échauffement dans l’eau, le nageur optimise ses sensations et la qualité de sa nage, que ce soit à l’entraînement ou en compétition.