Warm-Up & Cool-Down Guide

Every Breakers practice begins with a structured warm-up and ends with a cool-down. These aren't optional — they're part of training.

Why warm up? Warming up gradually raises heart rate, increases blood flow to muscles, and prepares the body for hard work. Swimmers who skip warm-up are more likely to get injured and perform worse in main sets.

A typical warm-up includes:

• Easy freestyle (300–400 yards)
• Kick set to activate the legs
• Drill work for stroke technique
• Short sprint to raise intensity

Cool-down is equally important. It flushes lactic acid from muscles, slows heart rate safely, and helps the body recover faster for the next practice. Most Breakers cool-downs are 200–400 yards of easy swimming.

Coaches design warm-ups and cool-downs based on the day's main set. Trust the plan — every part of the workout has a purpose.