Swadlincote Swimming Club - Warm up & Blood Flow Protocols

Blood flow is a very important part of your training. It encourages the blood to flow at a faster rate than normal to the muscles and helps to ensure that the muscles are prepared and ready for training or racing.

A well performed blood flow routine will elevate the heart rate and help to focus the swimmer on the training/competition they are about to undertake – rather than just standing and chatting!

To make sure the muscles are warm enough we have to work through a Dry Land warm up to make sure the muscles have had an adequate supply of blood to make sure the muscles are warm and supple before swimming.

The bigger the movement the more blood flow is generated, the more blood flow generated, the warmer and more awake you become (especially important for morning training or competitions).

The more awake you are the better flow of fuel and nutrients to the muscles.

Below is a basic blood flow routine to be used as a guide. Each part of your blood flow routine should start out as a gentle movement so as not to pull any muscles before they are warmed up.

  • Skipping, jumping or jogging on the spot (beware of the wet floor!)
  • Arm Swings (left arm forward, right arm forward, left arm backwards and right arm backwards)
  • Bent over swings alternate arms and double arms
  • Leg swings (left leg forward, right leg forward, left leg backwards, right leg backwards)
  • Cross body leg swings (left leg and right leg)


For blood flow to be fully beneficial your routine should last approx. 10 minutes, therefore you would need to spend 45 seconds to a minute on each aspect of the blood flow routine.



In preparing your body for the next training session or competition it is important to remember to stretch or run through your blood flow session again; this will help your muscles to relax and return back to their normal state.


30 Minute Rule

Another benefit to the swimmers recovery would be to consume a high carbohydrate snack within 30minutes of training. No not McDonalds, but a cereal or energy bar, banana, piece of fruit (fresh or dried) or a recovery drink; there is a 30 minute window after exercise when your body absorbs the energy from such a snack more efficiently.