How to Warm Up Before Swimming: 12 Exercises
A good warm-up gets your heart, lungs and shoulders ready for the session, so the first lengths feel smooth instead of stiff. It only takes 5 to 10 minutes.
Why warm up?
Starting a session gently raises your heart rate and breathing gradually, warms the muscles and moves your shoulders, hips and ankles through their range before you ask them to work hard. Many swimmers find it makes the main part of the session feel easier and helps them settle their breathing.
On land (2 to 4 minutes)
Keep these gentle and dynamic: smooth movements, not long held stretches. Save longer stretches for after your swim; see our cool-down exercises.
- Arm circles: small to large, forwards and backwards.
- Arm swings across the chest: open and close the arms like a gentle hug.
- Shoulder rolls: up, back and down.
- Trunk rotations: turn gently from side to side.
- Leg swings: holding a wall, swing each leg forward and back, then side to side.
- Ankle circles: loosen the ankles for kicking.
In the pool (5 to 10 minutes)
- Bobs: a few slow bobs, breathing out underwater, to settle your breathing.
- Easy swimming: 2 to 4 lengths, relaxed, any stroke.
- Kick with a board: 1 to 2 lengths to warm the legs.
- Backstroke or easy breaststroke: loosens the shoulders differently from front crawl.
- A technique drill: such as catch-up or kick on your side. See swimming drills.
- Build-ups: 2 lengths starting easy and finishing a little faster.
Sample warm-ups
Beginner (5 minutes): arm circles and leg swings; 10 bobs; 2 widths easy swimming; 1 width kick with a board.
Lap swimmer (10 minutes, 25 m pool): land routine; 100 m easy; 50 m kick; 50 m backstroke; 4 x 25 m drill; 2 x 25 m build-up.
Tips
- Warm up longer before hard sessions and in the morning.
- Keep it easy; the warm-up should not tire you.
- Drink water before you start, especially at outdoor pools.
- If you have an injury, follow your physiotherapist's advice on which movements to avoid. See swimming injuries.
Build it into your sessions
All our beginner swim workouts start with a warm-up. If you want a routine designed around your goals, see our adult swimming course or private swimming course.
More in health and wellbeing
- Dryland training for swimmers10 exercises and how to build a routine
- Swimming and mental health10 ways swimming can support your mood, and what the evidence says
- Is swimming an aerobic exercise?10 facts about swimming for fitness and how much you need
- When is swimming cardio?What makes a swim a real cardio workout, with sample sessions
Further reading
- World Health Organization, Physical activity fact sheet. How much activity adults and children need each week.
- National Environment Agency, Lightning safety poster. Leave the water during thunderstorms and wait 30 minutes after the last thunder.
Want a structured swimming routine?
Tell us how you swim now and your goals. We will suggest a suitable course, format and pool. Lessons run at public swimming complexes, private venues and condominium pools across Singapore.