Open-Water Warm-Up (Pre-Race)

From Triathlete July 2011 issue.

Here is a sample warm-up that you can use on race day.  Be sure to practice it prior to race day.

1.  Arm-Swings and Stretching

2.  5 minutes of easy swimming

3.  3-4 sets of 20 strokes or drills that work best in open water:

Close-fisted freestyle:  forces you to pull water with your forearms, not just your hands.  Since you can’t feel your forearms in a wetsuit, it’s a good reminder of proper swim mechanics.

Kicking on your side:  reminds you to rotate and glide along.  Wetsuits tend to make athletes feel restrictive resulting in shorter, less efficient strokes.

After the drills do some pick-ups to engage your muscles in a race-specific range of motion and to increase blood flow.