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gmaitland
09-10-2014, 09:00 PM
I am competing in the Sharkfest Boston harbor race on 9/20 (one mile). Just found out that is is no wet warm-up (get in the water when the gun goes off). Any ideas for a lung-opening swim warm-up - besides land running in place or actually running? Thank you!

sojomojo
09-10-2014, 11:20 PM
Karlyn Pipes-Neilsen has a video on that subject. You will look and feel like a spaz, but who cares, you're not there to impress anyone.

https://www.youtube.com/watch?v=a1KIDbO9Gdo

If you can't enter the water to warm-up, you'll have to do dryland jumping jacks, box jumps, or running in place to get your heart rate up.

CoachStuartMcDougal
09-11-2014, 06:16 AM
It's very similar to Escape from Alcatraz, jump off the ferry and go. Practice warming up in place in a 2' x 2' space (on the boat), high knees, jacks, stretch, etc. Bring up core temp, drink fav sports drink room temp or warm in thermos - keep core warm. Put wetsuit on (if wearing one) no earlier than 30 mins before race start. And warm up with wetsuit on too. Jump in and you will be ready to go.

Here's a good article from Bonnie Ford, ESPN, and part of the discussion is about Escape from Alcatraz and other races where there is no swim warmup before the race, i.e. boat start race: Are triathlon swims getting safer? (http://espn.go.com/sports/endurance/story/_/id/11169964/endurance-sports-safety-triathlon-swims-continues-issue-sport)

Good luck an have fun!

Stuart

oliverrichmond67
05-05-2016, 08:39 AM
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