WARM UP

A warm up is an essential part of your pre competition routine. It is two fold: it gets you acclimatised to the venue, temperature of the water, feel of the water, turning surfaces, starting blocks, lane markers and flags and the general layout of the pool. More importantly it prepares you for the event that you are to take part in.

The preparation required to optimise your performance should be taken very seriously and fulfilled at every swimming meet. The aim is to fully prepare joints, heart, lungs, circulation and the mind to muscle link in engaging neuromuscular responses, along with raising core body temperature.

The reasons behind this preparation is to increase synovial fluid production to the joints, reduce the risk of injury, increase performance levels, increase resting heart rate, increase the blood flow thereby increasing nutrient delivery to muscles and organs and increase the flexibility of muscles by gradually progressing to a full range of movement.

Considerations to the above include the environment you are in, the ability and skill level of the athlete, the movement patterns which will take place and the energy systems within the body that will be utilised.

Prior to your attendance at any meet, your coach will fully prepare you for the above activities and will be on poolside to assist you achieving the most efficient warm up.

DRESS

After your warm up it is vital that you take a warm shower, dry off and then put on dry swim wear and poolside clothing. This includes training shoes and socks and clothing that doesn't leave any area of your skin subjected to possible cold or draft.

Admittedly swimming pools are often warm places, but nonetheless you should endeavour to keep as warm as possible, without overheating, to maintain the advantages you have just gained in the warm up. Ensure adequate fluid is taken when required.

Prior to your event it will be necessary to re warm, mobilise and stretch by the use of dry land exercises. This is vital to ensure you again fully prepare for your race. This procedure will be explained to you, by your coaches, prior to race day.

Obviously if you are competing in more than one event at a swim meet, you will need to take sufficient dry clothing and swimwear to meet demands.

Bottom line, DO NOT SIT AROUND IN WET SWIMWEAR AND/OR CLOTHING AND RISK INJURY OR A REDUCED PERFORMANCE LEVEL.

Gary McCaffery (Head Coach)