Professional Swim Workouts by Professional Swim Coaches
T2 Aquatics – Meet Warmups

T2 Aquatics – Meet Warmups

One of the questions I’ve received has to do with “Meet Warmups”. Athletes at T2 Aquatics do a few different warmups when at meets, depending on their age and level of experience.

I’d like to describe two different warmups; one done by Erika Erndl and the other done by Katie Hoff.

At age 34, Erika Erndl has recently swum to lifetime best times in each of her 3 top events (58.8 100M Fly, 54.8 100M Free, and 25.3 50M Free). Erika has developed a warmup through her time swimming for the University of North Carolina, and through time swimming with her husband Kevin Erndl as her coach. I have urged her to “stick with what is working” and come up with a routine. Below is a sample of Erika’s warmup.

Katie Hoff currently does a warmup similar to the warmup she did when she set the LCM World Record in the 400 IM. The warmup listed below.

I think it’s extremely important to establish a certain warmup routine that you follow at meets. I do not like the idea of the coach “giving the warmup” to the athlete as the athlete warms up during the meet. Certainly there are times when a coach must adjust a warmup for an athlete (if they look stale or if the coach thinks a change would do the athlete good in any way) — but for the most part, having a consistent routine takes the “unknown” out of an athlete’s meet experience. The more an athlete “knows what is going to happen” , and follow through with a routine — the better an athlete can focus on the race itself.

Often during the season (not at a taper/shave meet), athletes will add a few 100s (5 to 8 100s) descend the last 3 or so. These can be done freestyle, IM, or stroke — or a mix of the three. Sometimes I encourage athletes who compete in a 7-8 day meet like the US Olympic Trials or a major international meet to come up with an alternative warmup — simply to stay fresh and not go through the same thing for a week straight. Often this alternative warmup is 3 rounds of {200 Swim + 100 Kick + 100 Drill + 100 Pull}, plus 3 to 6 100s descend, followed by 3-4 50s build.

At T2 Aquatics, we teach the athletes a routine when they are 10 or 11, and then help them refine it as they grow into top-level swimmers. This ability of an athlete to “do it yourself” is key to high-level performances!

Erika Erndl’s Meet Warmup

SCY when possible.

5 X 200s SKIPS

6 X 75s “standard issue”:
25 no breath or under water, 25 drill, 25 build swim
odds fly evens free

8 X 25s speed play
variable sprints, breakouts or builds depending on the event

1 X dive breakout

100 easy

Katie Hoff’s Meet Warmup

A mix of LCM and SCY when possible.

800 Swim — Mixed strokes
400 Kick (this could be a 200 or 300 depending on the time of season, or adjusted from prelims to finals)
200 IM Drill
200 Pull
200 IM Drill
4×50 Build (sometimes this is done as “full 50s build” and sometimes it’s done as 1/3 build, 1/3 drill, 1/3 build)

(usually for a 400 IM Katie will do 8×50, 2 of each….odds drill and evens “thirds” as described above).

Please submit questions and I will attempt to answer them. Additionally, if anyone has any specific type of workout they would like to see — let me know, and I will do my best to provide it!

This free resource was provided by T2 Aquatics head coach Paul Yetter.


If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).


About Paul Yetter

Paul Yetter became NBAC’s Head Senior Coach in November 2016. Prior to the Fall of 2016, Paul was the Head Coach of T2 Aquatics (Naples, FL 2010-2016). [Read Bio]

Paid downloads are FREE for all premium members! 
Your total will automatically adjust when adding a file to the cart.

Leave a Reply

Be the First to Comment!

Notify of
avatar
wpDiscuz