A dry-land warm-up and some light swimming stretches can help prepare your body to swim effectively in both training and racing. The photos below demonstrate a few basic stretches that are particularly relevant to triathlon and open-water swimming. They can be completed before swim or gym sessions.

Before stretching, begin with a light warm-up. Try 20–30 double-arm windmills in a forward direction, followed by the same movement in reverse. This helps increase blood flow through the shoulders and upper body before you begin your stretching routine.

Hold each stretch for approximately 25–30 seconds. Where appropriate, complete the stretch on both sides of the body to maintain balance and mobility.

Why swimming stretches are important

Flexibility and mobility are important components of efficient swimming. If you are particularly tight through the shoulders and upper body, performing these stretches regularly can help improve your range of movement.

It is also worth varying the strokes you use during training. Swimming freestyle exclusively can contribute to tightness through the shoulders, chest and deltoid muscles. Including some backstroke in your sessions can help provide movement in the opposite direction and create a more balanced swim program.

Build a pre-swim warm-up routine

Try to arrive at the pool early enough to allow at least 5–10 minutes for your dry-land warm-up and swimming stretches. Once you enter the water, continue warming up progressively during the first 15–20 minutes of your session before beginning harder efforts.

The same principle applies on race day. Many age-group triathletes underestimate the importance of preparing properly before the swim start. Where race conditions allow, aim to spend around 10 minutes warming up in the water so the upper body and swimming muscles are prepared for the faster intensity of the opening stages of the race.

For further information on swimming preparation and technique, visit the Australian Institute of Sport.

Want to improve your triathlon experience?

Good swimming preparation is only one part of becoming a stronger triathlete. A structured training program can help you develop your swimming, cycling and running while preparing effectively for your target events.

Find out more about our triathlon training programs, or if you would like training tailored specifically to your goals, experience and race schedule, contact Multisport Consultants for more information.