The pre-race warmup can make or break your performance on competition day.

Find out the top 5 tips to maximise your pre-race warmup time to ensure you are at your optimal condition in time for your event.

1. Know what time you need to be at the pool for warm up.
   • Prior to the meet, talk to your coach so that you know what time you need to be at the pool.
   • If you are in the first few events or if there is only the competition pool available for warm up, then your coach will normally require you there to be at the pool between 1 and 1 1/2 hours prior to the beginning of the meet.
   • If there is a second warm up and swim down pool, most swimmers will arrive at the pool 1 1/2 to 2 hours prior to the time of their first race and then warm up in the second pool.
2. Arrive at the pool on time.
   • On the day before competition day, work out how long it will take you to get to the pool and prepare everything so that you leave in plenty of time.
   • Depart for the pool allowing plenty of time. This will reduce stress and ensure you are relaxed and ready to go.
3. When you arrive at the pool, seek out your coach to let them know you are there.
   • Talk to your coach about your warm up if you are unsure what to do.
   • Work out how long your warm up will take to complete.
4. Begin your warm up so that you finish it around 30 to 45 minutes prior to your race.
   • This will allow you enough time to change into your racing bathers, receive any pre-race instructions from your coach and go down to report for your race.
5. During your warm up, make sure you swim the strokes you will be racing in.
   • Do some variable pace work during your warm up, including slow, medium and fast work in the strokes you are competing in.
   • Practice skills including starts, turns and finishes during your warm up.