Fast And Easy Swimming Warm-Up Exercises


Just like with any other sport, properly warming your body before swimming is crucial. Simply stretching your arms and shaking your legs is not a good enough swim warm-up. Your muscles need to be properly engaged so they can endure prolonged physical activity.

There are countless types of swimming warming up exercises that do not require a lot of time. You can either do them on the ground or in the water. In this article, we are going to show you some great warm-up ideas which will increase your circulation and prevent injuries.

What Stretches to Do Before Swimming?

  • You can do lunges, arm circles, and a 90/90 stretch among others before swimming. These can be done as soon as you put your active swimsuit on:
  • Lunges – Take a step and lower your hips so your legs are bent at a 90-degree angle. The knee in front should be above the ankle, and the other knee should not touch the ground. Take your back leg forward and return to a neutral position.
  • Standing T’s – Stretch your arms out making sure they are parallel to the ground. Squeeze your shoulders toward the spine and hold it for a few seconds.
  • Standing Backbend – Lift your arms above your head, making sure they are straight. Slowly band backward opening your chest at the same time.
  • Arm Circles – Stand with your legs shoulder-width apart. Make sure your arms are parallel to the floor. Start doing small front circles, slowly making them bigger. Repeat the same motion backward.
  • 90/90 Stretch – Lie on the floor. Keep your left leg straight but bend the right one and place it on top of the left one. Make sure the hip and the upper leg are at around 90 degrees. Make your arms perpendicular to your body, stretching them to the side you are facing. Move your upper arm to the opposite side while rotating your spine.
  • What is great about these swimming warming up exercises is the fact that you do not need any equipment. Also, you will only need three to five minutes to do this sequence. You can do it in the changing room after you put on your swim trunks or by the pool.

Is Swimming a Good Warm-Up?

Swimming is one of the best warm-up options because it prepares your muscles exactly for what comes next. Your workout may affect your swim warm-up. For example, if you plan on using the butterfly swimming technique, it might be a good idea to swim in the same style during your swimming warming up. Do not skip your swim warm-up even if you do not have much time. It is better to shorten your workout session for a few minutes than get into the water unprepared. The risk of injuries is much higher when you go straight to vigorous swimming.

Why Should We Do Warm-Up Exercises Before Swimming?


We should do warm-up exercises before swimming because warm-ups are the best way to prevent injury. It is crucial to maintain a low heart rate as well as use efficient moves in order not to fatigue our bodies. Warm-up exercises give our bodies enough oxygen which our muscles need. Also, they increase the body temperature, lowering the risk of injuries.

In case you are lacking ideas, here are two sample swimming warming up sessions. Prepare your swim cap and begin.

Swim Warm-Up 1

  1. Swim for 5-10 minutes without much effort. Every 2nd, 3rd, or 4th length should include a technique drill.
  2. Swim for 5 minutes. Start by doing light strokes, and then slowly increase the strength. You should start swimming without much effort and then apply moderate effort by the end of the section.
  3. Next, swim one length as fast as possible. Repeat this 4 times taking up to 60 seconds of rest between each length.
  4. Swim at an easy effort for the next 5 minutes, and then slowly move on to the main part of your swimming workout.

Swim Warm-Up 2

  1. Do a short swim (5-10 minutes) not applying much strength.
  2. Get out of the pool, dry yourself with a swim towel, and spend around 5 minutes doing dynamic stretches. You could try arm swings, jumping jacks, planking, etc.
  3. Complete 5-10 lengths using stroke technique drills, resting 10-20 seconds in between each length.
  4. Put the kickboard aside and use a pull-buoy, swimming for 5-10 minutes. You could do short intervals with rest in between, or you could perform a non-stop motion. If you do not have a pull-buoy, swim without it but try not to use your legs.
  5. Swim for up to 10 minutes, alternating an easy and a moderate effort.
  6. Next, swim one length as fast as possible. Repeat this 4 times taking up to 60 seconds of rest between each length.
  7. Practice more techniques in one-length intervals, with 10-20 seconds of rest.
  8. Swim for a few minutes, then start doing your workout. If you feel like this warm-up can be your whole workout, there is nothing wrong with that!

How Long Before a Swim Race Should You Warm Up?

You should finish your main warm-up at least 30 minutes before a swim race. If possible, you should also aim to get back into the pool 10-15 minutes before the race. Finish your pre-race warm-up just before the event, ideally 5 minutes before the start.

Globo Surf Overview

Swimming warming up exercises is crucial for great performance and the prevention of injuries. Your muscles require some form of stimulation before you move on to the more advanced workout. Swimming warm-up exercises can be done both on the ground and in the pool.

The most common warm-up exercises performed on the ground include lunges, arm circles, stretches, etc. If you decide to do your warm-up session in the water, you can alternate swimming without much effort and swimming more vigorously. A warm-up does not take long but it has some great benefits, so make sure you do not skip it.

More Swim Reviews:


  1. Swim Warm-Up,
Globo Surf
My name is David Hamburg. I am an avid water sports fan who enjoys paddle boarding, surfing, scuba diving, and kite surfing. Anything with a board or chance I can get in the water I love! I am such a big fan I decided to start this website to review all my favorite products and some others. Hope you enjoy!