Quick Dip: How Can My Pre-Pool Routine Develop?
Updated: Sep 25
A short read for the car journey
Category: Pre-Pool | Read time: Under 2 minutes
You might begin with just a few pre-pool exercises. As you progress, you will learn more movements and how to put them together.
Start by learning a few exercises well. Know how to perform them and why each belongs in your warm-up.
At Bluefins, our Foundation Warm Up follows Raise, Mobilise, Activate and Prime:
Raise: Gradually get warmer with whole-body movement.
Mobilise: Move your joints through a controlled, comfortable range.
Activate: Use exercises that practise muscle control, such as keeping your trunk steady.
Prime: Bring movements together to prepare for swimming. These may become quicker as your coach guides you.
As you gain experience, learn alternatives within these stages. The Swimmer’s Warm Up Deck can help you choose exercises and follow their instructions.
At first, you might copy a bridge with reminders to keep your hips level. Later, you can set up, hold it with control and make adjustments yourself. That is progress before you add another exercise.
By the Performance squads, aim for around 10 minutes of varied warm-up and mobility exercises. You should know your routine, understand its purpose and allow enough time to complete it before getting in.
Keep familiar exercises while adding others that suit your training.
Work carefully through each exercise. Adding more is only useful if you still perform them well and finish with energy left for swimming.
Ask your coach: What is one change that would make my warm-up more useful for me?
Created by Basingstoke Bluefins Coaching Team
