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Sam’s 5 Step Warm-up to Properly Prep for the Pool

Sam Holmes, OPTI’s Wellness Program, is a Certified Fitness Trainer, professional triathlete, and coach for swimmers and triathletes.  Here are some exercises Sam feels swimmers should include in an active warm up before getting into the pooll!


1. Begin by warming up with arm circles with both arms for 30 seconds each


2. Resisted Internal Rotation both arms, 10 reps for each arm


3. Resisted External rotation both arms, 10 reps for each arm


   4. Ball push-up, 10 reps


5. Body plank for 40 seconds


If you have any further questions regarding swimming-specific exercises, feel free to contact Sam at (402)934-8688!

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