Land Warm Up For Swimmers

An effective swimming specific warm up is vital if you want your swimmers to perform to their best in the pool.

We have worked with British Swimming to produce a guide to pre-pool routines for swimmers aged approximately 12 to 16.

The warm ups should be performed in the order:

  1. Raise
  2. Mobilise
  3. Activate
  4. Prime

Swimmers should perform three to five repetitions for between two and four exercises of each sub-stage.

For the prime and activate stages, once a swimmer is able to complete all exercises with good technique and control, they can move to the next level.

Levels 1, 2 and 3 (approximately 12-14 year olds)

Levels 2, 3 and 4 (approximately 14-16 year olds)

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