Pre-Pool Warm Up
Prepare Before You Swim
Many swimmers arrive at training and jump straight into the water without any preparation.
A simple pre-pool warm up helps the body transition from everyday activity to swimming by increasing body temperature, improving mobility and preparing key muscle groups for the demands of training.
The Foundation Warm Up sheet follows a simple four-stage progression based on widely used RAMP warm-up principles, gradually moving from general movement to swimming-specific preparation.
Good preparation habits are an important part of swimmer development and are encouraged throughout our programme.
To help swimmers get started, we have created a simple Foundation Warm Up sheet that can be used before training and competition.
Post-Pool Recovery
Recovery Is Part of Training
Most swimmers understand the importance of warming up before training, but what happens after a session matters too.
Swimming places repeated demands on the shoulders, trunk, hips and ankles. Taking a few minutes to stretch after training can help swimmers maintain good movement habits and encourage a consistent approach to recovery.
Post-pool stretching does not need to be complicated. A short routine performed regularly is often more beneficial than occasional longer sessions.
To support this process, we have created a simple Post-Pool Recovery sheet that can be used after training and competition.
Additional Resources
Alongside the Foundation Warm Up sheet, we have also developed a Pre-Pool Progression sheet and a Resistance Band Activation sheet for more experienced age-group and youth swimmers.
These resources build on the same preparation principles and are used within our performance squads to support greater ownership of warm-up routines and swimmer preparation.
Request a link from your coach.
The Swimmer’s Warm Up Deck
Developing Physical Literacy and
Movement Skills
The Swimmer’s Warm Up Deck was developed through practical coaching experience at Basingstoke Bluefins Swimming Club.
Many swimmers understand that warming up is important, yet few are taught a simple, repeatable way to do it. The deck was created to help transform warm up from something swimmers are told to do into something they understand, value and take ownership of.
Designed specifically for swimmers aged 9–13, the deck is currently used within our Skills Academy, Competitive Development, County Development and Age Group Performance squads as part of our approach to swimmer preparation.
Before each session, swimmers use the deck to select, build and complete their warm up before entering the water. The first swimmers on poolside help choose the exercises, find a safe space around the pool and get the warm up underway.
Older and more experienced swimmers, supported by coaches, help guide younger swimmers, reinforcing correct technique while developing confidence, independence and leadership on poolside.
The result is a more organised and consistent start to training. Rather than waiting for instructions or stopping and starting between exercises, swimmers know what to do, can work independently and arrive in the water ready to begin the session.
Each of the 44 exercise cards includes individual ratings across five movement pillars: Coordination, Flexibility, Impact, Strength and Intensity. These rating help swimmers compare exercises, develop physical literacy and build a broader understanding of movement alongside their swimming development.
