How To Warm Up For An Open Water Swimming Event

The Challenge of Warming Up for Open Water When There is No Water Access.

A group of swimmers in wetsuits lining up on a beach ready to run into the water.

Have you ever trained so hard for an event, only to find out you’re not allowed access to the water to warm up? I had a couple of swimmers who were participating in Swim Serpentine, a mass start event where there’s no water access before the start.

After spending months getting them to perfect a good water-based warm-up routine, I don’t want their efforts to go to waste by not having their body ready as they can’t get in the water as they normally would. So we have had to adapt.

I’ve provided them with a pre-water routine to ensure they’re ready to fire from the very start—preparing their body and mind to perform while reducing the risk of injury.

The Importance of a Solid Warm-Up

In this post, I’m going to walk you through a complete warm-up routine that requires no equipment and can be done before any swim-based event—whether it’s in the pool, open water, or a triathlon—so you’re ready to go from the gun!

A Complete Pre-Water Warm-Up Routine

Here’s the warm-up routine I used with the pool swimmers I coached. I’ll explain each part afterward:

  • 60 seconds jogging on the spot
  • 30 seconds mountain climbers
  • 30 seconds high knees
  • 30 seconds heel flicks
  • 10x Standing Streamline
  • 6x Cat-Cow
  • 8x Thread the Needle (each side)
  • 10x Walkout, with an optional press-up
  • 10x Superman (each side)
  • 10x Dead Bugs
  • 10x Glute Bridges
  • 5x Squats
  • 5x Squat Jumps

The Warm-Up Explained

A group of swimmers about to race swinging their arms.

Increasing Heart Rate and Blood Flow

The first four exercises are all about increasing your heart rate and getting the blood flowing a little quicker. We were often time-limited before sessions, so this is just 2.5 minutes in total. If you have more time, I recommend doubling the duration of each of these four exercises.

  • Jogging on the Spot: A full-body exercise that doesn’t require much space. If you have room, jogging for a few minutes is even better. If outside, keep your wetsuit off or at your hips.
  • Mountain Climbers: Stabilize your back and core while boosting your heart rate.
  • High Knees: Warm up all your major leg muscles and improve your muscular balance and coordination, dynamically stretching your glutes.
  • Heel Flicks: Dynamically stretch the front of your legs and hip flexors while warming up your major leg muscles.

Mobility for Injury Prevention

The next four exercises focus on mobility. Now that your muscles are warm, it’s time to increase your range of motion to reduce the risk of injury.

  • Standing Streamline: Stretches your ankles, back, core, and shoulder muscles—the key muscles for efficient swimming.
  • Cat-Cow: A yoga pose that mobilizes your upper and lower back, neck, shoulders, and abdominal muscles.
  • Thread the Needle: Mobilizes your chest, back, neck, and spine.
  • Walkout (with optional press-up): Mobilizes your core, lower back, hamstrings, and glutes. Adding a deep press-up can also increase your chest’s range of motion.

Core Activation for Power and Stability

The next three exercises activate your core muscles, ensuring you’re ready to produce power from a stable foundation.

  • Superman: Activates your lower back, glutes, and hamstrings, complementing the other core exercises.
  • Dead Bugs: Work your entire core through a wide range of motion, engaging your shoulders and hamstrings and helping you warm up for coordinated movements.
  • Glute Bridges: A staple in many sports because they activate your glutes, the top of your legs, and your core stabilizing muscles.

Power Moves to Prime for Action

The last two exercises are power movements designed to prime you for action. By now, you should be well-warmed up, but ensure you do these safely.

  • Squats: A compound exercise that works many muscles in coordination, further enhancing your muscular balance.
  • Squat Jumps: Like squats but require your muscles to fire on all cylinders, including your arms, to help drive you.
Caeleb Dressel performing a squat jump before racing in the pool

Why Core and Mobility Are Key

As you can see, most of these exercises focus on your core, ensuring you’re balanced and mobile through the middle. To maximize power with minimal injury risk, having a balanced, coordinated stroke is essential. These exercises will prepare your body and mind to swim fast from the start of your event, whether it’s a 50m sprint in the pool or the 2.4-mile swim leg of an Ironman.

If you’re looking to boost your swimming ability and achieve consistent, long-term results, get in touch, and let’s chat. Or, take a look at our professionally written training plans either for general improvement or swim events.

About Me

Hi, I’m Chris.

I’m a professional coach with 14 years of experience. My coaching approach is all about time efficiency. Every session is designed to get the most out of your available training time, helping you improve without unnecessary effort.

I focus on smart, effective training that maximises your progress in the shortest time possible.

You can read more about my coaching journey on the About page.

 

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