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Competition Warm-Up Guidelines Warm-Up Routine General movement to warm body — usually confined to on-the-spot movement Stretch routine — at least 10 minutes Swim warms-ups Gentle stretching post warm-up swim — three to five minutes Pre-event — mini-routine, as above, if full warm-up was more than 30 minutes prior A cool-down swim is necessary after each event; or, if facility unavailable, a gentle massage or a light stretch may be alternatives   Pre-Meet Warm-Up Swim "Control" and "supervision" are key words for safe warm-ups. Meet Marshals should be actively supervising the warm-up to ensure that proper procedures are followed.   General Warm-Up Period Allocate the first 30-45 minutes to general warm-up in all lanes. There should be no racing starts or diving off the blocks or off the edge of the pool at this time. Feet-first entry only. Outside lanes are kicking only. Inside lanes are swimming and pulling only; no paddles. No sprinting or pace work.   Specific Warm-Up Period Final 30-45 minutes of pre-meet warm-up period.   Suggestions for eight-lane pool; each lane scheduled as follows: Lane 1. Push off one or two lengths and back, beginning at starting end of the pool. Circle swimming only. No racing starts or diving. Lane 2. Racing start only. Swim one length only. All swimmers begin at the starting end of the pool. Lane 3. General warm-up only (as above). No racing starts or diving. Lane 4. General warm-up only (as above). No racing starts or diving. Lane 5. General warm-up only (as above). No racing starts or diving. Lane 6. General warm-up only (as above). No racing starts or diving. Lane 7. Racing start only. Swim one length only. All swimmers begin at the starting end of the pool. Lane 8. Push off one or two lengths and back, beginning at the starting end of the pool. Circle swimming only. No racing starts or diving.   Suggestions for six-lane pool; each lane scheduled as follows: Lane 1. Push off one or two lengths and back, beginning at the starting end of the pool. Circle swimming only. No racing starts or diving. Lane 2. Racing start only. Swim one length only. All swimmers begin at the starting end of the pool. Lane 3. General warm-up only (as above). No racing starts or diving. Lane 4. General warm-up only (as above). No racing starts or diving. Lane 5. Racing start only. Swim one length only. All swimmers begin at the starting end of the pool. Lane 6. Push off one or two lengths and back, beginning at the starting end of the pool. Circle swimming only. No racing starts or diving.   Please Note: No racing starts or diving are allowed in lanes one and eight or one and six, so that those who are supervising the warm-up do not have to move away from the pool to avoid getting wet.   Important Points for Specific Warm-Up Swim Period No racing starts or diving in lanes other than those designated for diving. The blocks can be marked to remind swimmers that they should not dive. Start all swimmers in all lanes at the starting end of the pool. Coaches must stand at the starting end of the pool when verbally starting swimmers on sprint or pace work. Swimmers can be reminded by coaches that breaststroke swimmers need more space than freestyle or butterfly swimmers.   Additional Considerations The announcer calls lane changes and/or warm-up changes when switching from general to specific warm-ups. The announcer can also remind swimmers of proper procedure. Coaches must maintain as much visual and verbal contact with their swimmers as possible throughout the warm-up period. Coaches are reminded that the responsibility for supervision of their swimmers is the same at the meet as on the deck during practice sessions. The Meet Director delegates authority for all aspects of the warm-up to the marshals. A swimmer and/or coach may be removed from the deck for interfering with this authority.

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