With some championship meets coming over the next couple of weekends, I thought it would be helpful to post a sample of a meet warm-up.
I like my swimmers to “Have a plan” when it comes to meet warm-ups and in the days prior to competitions I allow them to create their own “Warm-Up Plan” I will also give them my plan as examples of how to create their own. I also like my swimmers to warm up anywhere from 1500-2500 meters. This is our practice warm-up for tonight.
Central Region Swimmers Meet Warm-up
400 Freestyle @ 07:00
6 x 50 Choice Kick 25!/25EZ @ 01:10
3 x 100 Choice Drill (Last 25 fast!) @ 02:20
6 x 50 Choice Descend 1-3 (Start descend @ 200RP) @ 01:20
3 x 100 Freestyle Build (75-100% effort) @ 01:40
6 x 25 Free-Choice (Odd free = first 10 metres!!, Even choice = last 10 metres!!) @ 01:00
200 Freestyle EZ @ 00:50
2 x 25 Choice Dive max!! @ 02:00
Workout Total: 2000
This free resource was provided by Scarborough Swim Club Head Coach Darren Ward.