It may seem like a waste of time, but a few minutes spent activating the right muscles and priming your body for swimming will make a big difference. It will lead to a better and more efficient stroke and a more effective swim session.

Sometimes, particularly at triathlon races, you aren’t allowed in the water before the swim start. Or if you are allowed in, the water (and air) is too cold to make this practical or advisable. In this case you need more than just some muscle activation, but an actual warm-up so that you can start fast when the gun goes, so how do you best do this?

00:00 Why should I warm up before swimming?
01:15 Start with a short jog
01:35 Arm swings
01:48 Shoulder rolls
01:57 Lean forward and swing those arms
02:05 Scapular push ups
02:30 Mountain climbers and walkouts (with a twist) to activate your core
02:39 Dead bug extensions
02:45 Hip bridges
03:00 Don't miss these, especially on race days
03:29 Three band stretches for swimmers
04:10 You're ready to swim!

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