Warm Up / Cool Down Guide
As with any sport, it is essential for you to warm-up and cool down after every session.
The warm-up should gently prepare the body for your training session by gradually increasing the heart rate and circulation. Before entering the pool for your stroke based warm-up, you should also allow yourself at least 10 minutes land warm-up before your session. This will loosen the joints and increase blood flow to the muscles. Stretching the muscles prepares them for physical activity and prevents injuries.
You Coach will direct you to which age/development stage warm-up you should be doing but here is a guide to some of those exercises.