by Dr. Paul Hutinger
Question: Is there any one good warmup for a meet?
Answer: If you have a warmup that has been successful for you in the past, use it. If you normally swim about 2000 yards in your training, you should swim about 500 yards for your warmup.
Concentrate on technique, be relaxed, and loosen up. Pace 50's will help on your distance events. Include 50's and 25's of each stroke, gradually building up to race pace.
Get acquainted with the starting blocks by doing several starts for each of the strokes you are swimming. Sprint as you plan to do in your race, because your body needs to get used to swimming fast. Do turns for your events, and if the meet is outdoors, note how the wind is blowing the backstroke flags. Observe how that changes the number of strokes you need from the flags to the wall at each end of the pool.
It's a good idea to practice the warmup you will be doing at the meet in your training sessions, especially the week before the meet.
Preparation for the meet also includes eating whatever foods work well for you. Do this before workouts, so your body doesn't have to adjust to new foods. Get to the meet on time and you won't be rushed. Check the heat sheet to know your events and lane assignments. Do a short warmup and stretch your muscles for each event. Cool down after each event to reduce the buildup of lactic acid in your muscles.
Mentally prepare for each event. Think about the event and visually go through your race: step up on the block, go through each stroke, turn and touch out at the finish (see "Ask the Swimming Doctor," May 1998). Program your meet so you will be on automatic, and you will make fewer mistakes, be more relzxed, and enjoy the thrill of the competition, whether it's your first meet or the umpteenth.