We will use 4 variations of Warm-Ups, and I will assign them to the Daily Workouts depending on the objectives for the day. The good thing about having a recurrent, similar warm-up all the time is that it will allow you to do it in any situation, no matter if you are working out or about to start a Swim Meet or Triathlon race. It removes the issue of thinking: What should I do for the warm-up? It gets in your brain and you will feel better knowing you performed a good warm-up and are ready to rock and roll!

Warm-Up 1 (600)

  • 100 Swim @ 1:30
  • 4×50 FR @ 1min. Desc 1 to 4
  • 4×50 BR @ 1:15. Desc 1 to 4
  • 100 Swim @ 1:30

Warm-Up 2 (800)

  • 8×50 @ 1Min > 2x (50FR, 50Kick, 50BA, 50Kick)
  • 400 FR @ 6:00 > Change stroke every 4th lap

Warm-Up 3 (800)

  • 800 FR @ 12:00 > Increase speed on even 100s and relax on odd 100s.

Warm-Up 4 (800)

  • 200 Swim @ 3:00 Easy swim, increment effort in 2nd 100.
  • 8×50 Rev IM Order @ 1:15 > (Rev IM Order is FR, BR, BA, FL)
  • 8×25 FR @ :45 Sprint