Swim England Open Water Swimming Hub
Warming up and stretching for open water swimming
October 3, 2019It can be tough to fully acclimatise to conditions ahead of an open water swim, but there is plenty you can do on land to get yourself ready.
Whether you’re training or competing, a thorough warm up is essential before getting into the water.
In the video below, World Championship medallist James Wilby demonstrates some key exercises which should have you well prepared for your next swim.
You can either watch the video in full below, or click on the panels below to view the individual stretches and exercises.
Warm up exercises and stretching for open water swimming
The warm ups should be performed in the order:
- Raise
- Mobilise
- Activate
- Prime
Raise
Raise your heart rate by performing the following pairs of exercises. Complete the two exercises for 30 seconds, then rest for 15 seconds. Repeat the two exercises again for 30 seconds, then move on to the next pair of exercises.
Click or tap play to view a video demonstration of high knee running and dynamic hamstring stretches.
Click or tap play to view a video demonstration of quick walk outs and prone leg kicks.
Click or tap play to view a video demonstration of mountain climbers and sword draws.
Mobilise
Increase your mobility with the following exercises and stretches. Perform five reps on each side, or five reps in total if you are not isolating one side of your body.
Click or tap play to view a video demonstration of a levator scapula stretch.
Click or tap play to view a video demonstration of thoracic open ups.
Click or tap play to view a video demonstration of a thread the needle exercise.
Click or tap play to view a video demonstration of a cat/dog stretch.
Click or tap play to view a video demonstration of a walking spiderman stretch.
Click or tap play to view a video demonstration of hip flexors and lats stretch.
Click or tap play to view a video demonstration of a dynamic lunge with rotation.
Click or tap play to view a video demonstration of a side lunch with punch and band.
Click or tap play to view a video demonstration of an alternate straight leg raise.
Click or tap play to view a video demonstration of a lats stretch.
Activate
Activate your key muscles using the following exercises. Perform between five and 10 reps on each side, or five reps in total if you are not isolating one side of your body.
Click or tap play to view a video demonstration of a deep squat rotation stretch.
Click or tap play to view a video demonstration of prone YW exercises.
Click or tap play to view a video demonstration of push-up plus.
Click or tap play to view a video demonstration of a single leg RDL.
Click or tap play to view a video demonstration of a superman stretch.
Prime
Finish your warm up with some high-intensity aerobic exercises. Complete the following exercises for 30 seconds, with 15 seconds in between each. Then repeat so you have done each exercise twice.
Click or tap play to view a video demonstration of high knee running.
Click or tap play to view a video demonstration of walk outs.
Click or tap play to view a video demonstration of mountain climbers.