Dear Coach: How do I warm up properly for the swim if I can't get in the water beforehand?

A warm up is essential for good racing. Let's go through what that might look like in different situations.Depending on conditions and how high intensity your race is your warm up might look drastically different.The main thing to remember is you are waking up your body to be ready to race when that gun goes off.Timing of your warm up can vary, the main thing is within 60min to 90min before you compete you wake up your mind, nervous system and perhaps even elevate your heart rate to be ready to race. 

The shorter and higher intensity races I recommend you get your heart rate up to race intensity a little so that by the time you go to race that's not the first time your body has gone into that level of effort that day. If it's hot out you'll need to regulate core temperature and adjust accordingly. You want to avoid overheating before even starting your day. If your race is long and lower intensity some simple activation and mind exercises to get into race mode and wake up your nervous system is all you need. In cold conditions it's most important to stay warm before you start. That can be with blankets, jackets, whatever you need to stay warm and relaxed.

An example of a warm up for a higher intensity race where getting in the water is not an option: For conditions that are not hot outside. If hot outside activations, cords and some strides is enough.

Jog 3-5min easy

3 x 15m of run drills for activation

2 x 60sec build to race effort/ 2min jog

2-3min jog

Then go get the remainder of your setup done and last potty stop, etc. 

Then: 3 x 25 arm swings and swim cords fast pulls with 30sec rest between.

A lower intensity race example:

Knee hugs

Walking RDLs

Skips

Arm swings

Swim cords 3 x 25

Mental State Prep:

60min out- relaxed and calm

45min out - meditative and focused

30min out- meditative and visualizing movements and process

20min out- focused on task and relaxed.

15min out- Excitement towards the day and in the zone feeling your performance for the day 5min out- relaxed, confident, ready.

The most important thing is to be organized and on time, that will set up your day better then anything else.Be ready and  go fast! 

Happy racing,

Marilyn