How to Warm Up Before Swimming: Dynamic Warm-Up Routines That Actually Work
/Ever jump into a swim set and feel stiff, slow, or out of sync?
You’re not alone. Most swimmers don’t give warm-ups the attention they deserve - and that’s a missed opportunity. A proper dynamic warm-up for swimming does more than “get you loose” - it preps your body, brain, and technique for performance. It’s one of the most overlooked parts of swim training - and also one of the easiest wins.
Let’s break down what an effective swim warm-up looks like and how you can use it to boost mobility, prevent injury, and swim more efficiently - whether you're training for fitness, competition, or open water.
Why Static Stretching Before Swimming Can Hurt Performance
It’s still common to see swimmers do a few toe touches or hold long stretches before diving in. But here's the problem: static stretching before swimming can reduce muscle power and coordination for up to two hours. It also lowers your core temperature—exactly what you don’t want heading into cold water or a fast interval set.
That kind of “stretch-and-go” approach might be traditional, but it doesn’t hold up against current sports science.
In this video, I break down the six core elements of an effective warm-up that prepares your muscles, joints, and mind to train or race at your best.
Why Dynamic Warm-Ups Are Better for Swimmers
A dynamic warm-up uses controlled, movement-based drills to:
Raise your body temperature
Prime your joints and muscles through real ranges of motion
Activate your nervous system for faster reaction time and cleaner strokes
In short, it helps you swim better, sooner.
If you're a coach or a swimmer who cares about performance, injury prevention, or just feeling strong from the first lap, this should be non-negotiable.
5 Key Benefits of a Dynamic Swimming Warm-Up
Raises Core Body Temperature
Warmer muscles = more elastic muscles - better movement and fewer strains.Activates Key Muscle Groups
Especially shoulders, hips, and core - foundations of all four strokes.Improves Stroke Mechanics
Dynamic movements reinforce the mobility and rhythm you need in the water.Increases Heart Rate and Blood Flow
Prepping your cardiovascular system before jumping into a fast set.Boosts Focus and Coordination
A quality warm-up primes not just your body, but your brain.
Swimmers here’s a 5 minute shoulder warm up you can do on deck before your next swim to improve shoulder healthy and technique. Grab a band and find a bench or bleacher. Prone Scapular Retraction aka move your shoulder blade to improve the rhythm between your arm and shoulder blade 1 set of 20 reps Face Pulls - now load that rhythm,
Example: 5-Minute Dynamic Warm-Up for Swimmers
Here’s a short dryland routine I’ve used poolside with swimmers of all levels - from high school to masters:
No fancy equipment needed - just a resistance band and a bench or bleacher.
Prone Scapular Retractions
1 set of 20 reps
Lay face-down on a bench, arms extended. Retract your shoulder blades together, hold briefly, then release. Helps sync arm movement with scapular control.
Face Pulls with Band
2 sets of 15 reps
Use a light resistance band. Pull towards your face with elbows high - activates rear deltoids and external rotators, crucial for shoulder stability.
Arm Swings (Front-to-Back + Cross-Body)
30 seconds each direction
Gets the shoulders moving through a full, active range. Great prep for freestyle and backstroke mechanics.
Kettlebell Programs for swimmers >>
Leg Swings (Front-to-Back + Side-to-Side)
10–15 reps per leg
Opens up hip flexors and glutes - especially important before starts and turns.
Lunge with Twist
8 reps each side
Warms up the core and thoracic spine for clean rotation in freestyle and backstroke.
When to Use This Swimming Warm-Up
Before pool workouts or meets
After short travel or rest days when mobility feels limited
Before open water races (especially when the water is cold and your shoulders are tight)
If you're short on time, even 3 minutes is better than zero. But consistently hitting a full 5–10 minute swim warm-up can make a noticeable difference over the season.
Warm-Up First, Stretch Later
Remember: Dynamic movements before swimming. Static stretches after.
Save the longer holds and deep mobility work for after your workout, when your body is already warm.
What’s Your Pre-Race Warm-Up?
Want More Support with Your Training?
At Train Daly, I help swimmers integrate smart routines like this into a complete system - technique, strength, recovery, and mental prep all working together.
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