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THE WARM-UP THAT WASTES TIME
By Wayne Goldsmith
SWIMMING GOLD is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.
Three Important Things to Remember:
* Traditional “400m easy” type warm-ups prepare swimmers for mediocrity, not excellence;
* Your warm-up should activate the skills you're about to practice, not just the muscles;
* Elite swimmers warm up their technique first, their fitness second.
Many swimming sessions in the world starts the same way: "400 easy swim, mix your strokes." Twenty minutes later, swimmers are "warmed up" but their technique is scratchy, their focus is scattered and their stroke feel is non-existent.
Your warm-up should prepare swimmers for what's coming next, not just get their heart rate up. If you're working on underwater dolphin kick in the practice, warm up with some underwater dolphin kick. If it's stroke technique day, warm up with stroke technique work.
I've worked with great swimmers who spend their warm-up finding their stroke rhythm, connecting with the water and activating their technique. They leave the pool knowing exactly how their stroke feels and what they need to work on.
Meanwhile, most swimmers complete their warm-up knowing they swam 400 meters at a slow speed with little or no thinking involved. That's it.
Your warm-up is your first coaching opportunity of every session. Use it to prepare minds and technique, not just bodies. Make every stroke count from stroke one.
Summary: Effective warm-ups activate technique and focus, not just the cardiovascular system and muscles. Start the way you want to finish!
Two Practical Tips:
* Technique Activation: Include 50-100m of stroke technique focus in every warm-up - underwater dolphin, catch work, body position drills.
* Progressive Preparation: Structure warm-ups to gradually prepare swimmers for the main set's demands, not just general movement
Wayne Goldsmith
COPYRIGHT WAYNE GOLDSMITH - ALL RIGHTS RESERVED
Check out Wayne's new book THE TALENT MYTH - WHY TALENT ISN'T WORTH SH&T - available now on AMAZON BOOKS https://www.amazon.com/Talent-Myth-Isnt-Worth-S**t/dp/0987155733/
This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit swimminggold.substack.com/subscribe
View all episodes
By Wayne GoldsmithBy Wayne Goldsmith
SWIMMING GOLD is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber.
Three Important Things to Remember:
* Traditional “400m easy” type warm-ups prepare swimmers for mediocrity, not excellence;
* Your warm-up should activate the skills you're about to practice, not just the muscles;
* Elite swimmers warm up their technique first, their fitness second.
Many swimming sessions in the world starts the same way: "400 easy swim, mix your strokes." Twenty minutes later, swimmers are "warmed up" but their technique is scratchy, their focus is scattered and their stroke feel is non-existent.
Your warm-up should prepare swimmers for what's coming next, not just get their heart rate up. If you're working on underwater dolphin kick in the practice, warm up with some underwater dolphin kick. If it's stroke technique day, warm up with stroke technique work.
I've worked with great swimmers who spend their warm-up finding their stroke rhythm, connecting with the water and activating their technique. They leave the pool knowing exactly how their stroke feels and what they need to work on.
Meanwhile, most swimmers complete their warm-up knowing they swam 400 meters at a slow speed with little or no thinking involved. That's it.
Your warm-up is your first coaching opportunity of every session. Use it to prepare minds and technique, not just bodies. Make every stroke count from stroke one.
Summary: Effective warm-ups activate technique and focus, not just the cardiovascular system and muscles. Start the way you want to finish!
Two Practical Tips:
* Technique Activation: Include 50-100m of stroke technique focus in every warm-up - underwater dolphin, catch work, body position drills.
* Progressive Preparation: Structure warm-ups to gradually prepare swimmers for the main set's demands, not just general movement
Wayne Goldsmith
COPYRIGHT WAYNE GOLDSMITH - ALL RIGHTS RESERVED
Check out Wayne's new book THE TALENT MYTH - WHY TALENT ISN'T WORTH SH&T - available now on AMAZON BOOKS https://www.amazon.com/Talent-Myth-Isnt-Worth-S**t/dp/0987155733/
This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit swimminggold.substack.com/subscribe