The Warmup I’ve Used for 10 Years—Here’s Why It Works

Let’s talk warmups—the kind that actually sets the tone for your race.

Because while race strategy matters, how you prepare your body and mind before you ever hit the blocks can make all the difference.

For me, it all comes down to one word: routine.

When I show up at a meet, I don’t want to overthink it. I want to move with purpose. The more automatic my warmup is, the more mental space I have to focus on the race itself.

So here’s the exact warmup I’ve stuck with for over a decade—and why it works:

🛠 My Warmup Blueprint (Same for the Last 10 Years)

When I step onto the pool deck, I’m not guessing what to do next—I’m locked in. A consistent warmup routine takes the thinking out of it and puts me in race mode, both physically and mentally. It creates rhythm, confidence, and familiarity—so when it’s time to race, I’m ready to go full throttle.

Here’s what it looks like:

✔️ 200 “flop” to get loose – Light swimming to wake up the body and get the blood flowing.

✔️ 3×300 IMs (25 kick, 25 drill, 25 swim) – Activates all strokes and sharpens technique early.

✔️ 2–3×50s breath control, finishing with a no-breath 50 – Expands lungs and builds comfort under oxygen stress.

✔️ 8–12×25s breaststroke, changing speeds / underwaters – Dialing in race stroke timing, intensity and getting a feel for my underwater kicking.

✔️ 3×50 build breaststroke, 1×50 at race pace – Prepping speed progression and locking in race tempo.

✔️ Easy loosen down – Clears out fatigue and keeps the body fresh for the race.

That’s around 1500 yards total, give or take. It gets my body firing and my lungs open—but most importantly, it locks me into race mode.

🎯 Find What Works for YOU

Here’s the thing—this routine works for me.

I’ve fine-tuned it over the last 10 years, and by now, it’s automatic. But that doesn’t mean it’ll work for everyone. There’s no one-size-fits-all warmup in swimming. Everyone’s body responds differently, and part of becoming a better swimmer is figuring out what your body needs to perform.

That takes some trial and error.

You’ve got to experiment, tweak things, and pay attention to how you feel behind the blocks. Once you’ve found what works, lock it in. Make it repeatable. When you show up at a meet, you don’t want to waste energy thinking—you want to execute.

Your warmup should set you up to race—not leave you guessing.

Until my next newsletter, I will see you all - later