Depending on the session, I stretch, trigger point and use core activation prior to training for between 15 and 45 minutes. For high intensity sessions, I spend more time preparing and incorporate more dynamic stretching and core activation, including arm swings, jumping and Pilates exercises.
Core is such an important part of swimming, so switching it on by doing dead-bug activation, or some planks is crucial. For recovery or longer aerobic sessions, more time is devoted to stretching and trigger pointing to reduce risk of overuse injuries, and aid in recovery.
In terms of my top five stretches? Here are the ones I recommend:
2. Hip flexor
3. Glute triggering
4. Lat stretch
5. Internal/external shoulder rotation stretch