He Who Masters Reverse Planning Masters the Race! A Guide to Warming Up on Competition Day
Hello everyone, it's Yoshi, the Flipper President!
"Warm-up will end shortly."
The announcement echoes through the venue. Despite my racing heart, the pool is packed with crowded swimmers.
"I haven't practiced my dive yet...!"
"I want to do that, I have to do this..."
Have you ever had the experience of swimming frantically while harboring such anxiety?
Or perhaps, despite having practiced so hard, have you ever felt like your body was just heavy on the day of the race?
Today, I will share a "certain perspective" regarding competition day warm-ups that many athletes and coaches overlook.
This is a "strategy" for achieving results in competitions that I discovered over 20 years as both an athlete and a coach!
If you already have a perfect, minute-by-minute schedule for your warm-up on the day, you might not need to read this far, but if you're the type who decides things after arriving, or if you want to know a better way, please read to the end and put it into practice!
Why do so many athletes fail to perform at their best on competition day?
"I was in good shape during practice..."
"I should have been able to get a better time..."
Don't you hear these words often?
The reason many athletes cannot perform to their full potential on competition day is not simply a matter of technique or physical strength. It actually lies in "how you prepare".
In particular, there are several "pitfalls" hidden in competition day warm-ups that no one has ever taught you before.
I have my own regrets as well. Even though I had a good flow leading up to the taper in practice, there were times when I didn't convey how to warm up or how to spend the time on the day of the competition, and some athletes couldn't perform at 100% of their ability.
That is why I want to share this advice today so that as many people as possible can show the results of their hard training.
Three Common Pitfalls
The "swimming too much out of worry" pitfall
"I'm anxious if I don't get a feel for the race pace..."
"I have to practice more..."
Because of such anxiety, you use up your valuable energy before the actual race.The "acting haphazardly" pitfall
Having no plan and acting by being swept along by the athletes around you.
As a result, you are chased by time, lose your peace of mind, and with the final announcement, you lose your swimming environment and your warm-up is forcibly ended.The "trying things you don't usually do" pitfall
Trying to do something special "because it's a competition."
Repeating dive practice over and over or trying out new movements.
Do you fall into any of these traps?
If you answered "yes," the "secret" I am about to share today could dramatically change your results at the competition.
Reverse planning is the key to mastering the competition
The "secret" to race day that I want to share with you is "reverse planning."
"Wait? Is reverse planning just calculating time?"
No, the "reverse planning" I am talking about here is not just simple calculation.
It is a way of thinking that structures your day by working backward from the moment of the race. It is also about the preparation and mindset to ensure you can execute that plan.
Why is this important?
Unlike your usual training, various unexpected events occur on race day. The atmosphere of the venue, contact with other athletes, conversations with old friends, accidental troubles, unexpected announcements...
To "reliably" face the race in your best condition even in these uncertain situations, the thinking and action of "reverse planning" are essential.
My surprising experience - Winning a medal without a pool warm-up!?
Here, I would like to share a somewhat surprising experience of mine.
At the Japan Championships last year in 2024, surprisingly, Idid not do any warm-up in the poolbefore the race.
"Wait? You mean you didn't swim to warm up?"
Yes, to be precise, I did a thorough warm-up on land, but during the competition, I never swam in the pool outside of the race itself, including both the main pool and the sub-pool. (Haha)
I definitely wasn't taking it lightly! (Haha) Even in my training right before, I had rehearsed many times by completing my preparation with only land-based warm-ups and mental imagery before starting my main practice.
As a result, even though I have retired from the front lines, the outcome was... an unexpectedbronze medalin the 200m surface event. Moreover, I humbly managed to beat the previous year's national team athlete.
Even compared to my times from when I was active, it was a decent time.
However, this was not just a coincidence.
It was the result of combining the concept of "reverse planning" witha "land-focused warm-up" that minimizes risk.
How about it? Actually, I conducted a planned experiment last year with a no-warm-up challenge. I've summarized the preparations I made and the results in my Instagram highlights, so please take a look👇
Concrete methods for practicing 'reverse planning'
Wouldn't you be happy if you could swim as expected on the big day, with composure and ease?
So, how exactly can you practice 'reverse planning'? Let's think about it in a little more detail.
In conclusion, let's start by working backward from the race time.
For example, let's say the race is at 15:30. Working backward from there,
20 minutes before the race (15:10): Wait at the assembly area
40 minutes before the race (14:50): Change into racing swimsuit
70 minutes before the race (14:20): Rest, nutrition, and relaxation
80 minutes before the race (14:10): Finish in-water warm-up, change clothes
110 minutes before the race (13:40): Start in-water warm-up
170 minutes before the race (12:40): Start land-based warm-up
200 minutes before the race (12:10): Arrive at venue, check-in, change clothes
Like this, although it's a rough estimate, we divide the time by working backward from the race.
The important thing here is to always design with a margin.
To handle unexpected troubles (changes in assembly time, congestion, minor physical adjustments, etc.), you should set a 'buffer (extra time)' for each step. Basically, it's good to think about adding about 10 minutes to everything.
The importance of 'land-based warm-up'
There is a point here that many athletes tend to overlook.
That is, 'underestimating land-based warm-ups'.
Actually, the athletes I coach who achieve results complete about 70-80% of their warm-up on land.
Why is land-based warm-up important? There are several reasons.
High predictability
Pools have many uncontrollable variables, such as crowding or unexpected water temperatures. On land, however, you can execute your routine reliably regardless of the location.Psychological stability
Following a plan gives you peace of mind. It reduces the anxiety that comes from feeling like you didn't prepare as intended.Efficient physical preparation
On land, where gravity exists and equipment can be used, you can efficiently ensure joint range of motion and muscle activation.Energy conservation
In the water, body heat is easily lost and energy consumption is high. On land, it is easier to maintain body temperature and conserve precious energy. Especially during competition-day pool warm-ups, where you can only swim for a short time, you are likely to spend more than half the time with your body feeling cold.
“But I feel anxious if I don't check my swimming sensation...”
I understand that feeling well. But to be honest, it is almost impossible to grasp a new sensation in your swimming on the day of the competition.
This includes diving. It is true that many people say, “I can't practice diving normally.” However, whether you dive three times or for ten minutes on the day, if you are someone who changes from that, there is a high possibility that you will change again by the time you do your actual race.
Despite that, diving is a movement that uses large muscles and great force, so it consumes a lot of energy and causes significant muscle fatigue. Therefore, I think it is best to limit it to about three times, or five at most.
What is important is to evoke the sensations you have already cultivated in practice with minimal stimulation.
For that, a short, efficient check in the water is sufficient.
Practice! Concrete examples of land-based warm-ups
So, what kind of land-based warm-up is actually effective?
I will omit the detailed know-how as it is endless, but I will briefly introduce what you should do.
The following is the basic flow that I practice and teach my students:
Loosening the whole body
Focus on myofascial release using a foam roller or similar to increase muscle suppleness.Ensuring joint range of motion
Move all joints in the bodydynamicallyMove them. Especially carefully work on the shoulders, hip joints, chest, and back, which are used in swimming.Core activation
Stimulate the center of your body with planks or simple abdominal exercises to wake up your foundation.Event-specific movement check
Check movements tailored to your swimming event on land.
Example: If you are a sprinter, incorporate movements that cause muscles to contract explosively.Mental imagery training
Close your eyes and visualize the flow of the day ahead.Meditation
Brain conditioning to focus on the present, allowing you to regulate your slightly elevated pulse while staying calm even if unnecessary anxieties or worries arise.
By doing these, your body will be almost entirely in race mode.
The key is not to do things you don't usually do. Don't just stretch and finish; wake up your body, actually get your pulse up, and raise your muscle temperature.
Minimal and Effective In-Water Warm-up
If you are prepared up to this point, a truly minimal check in the water is sufficient.
I recommend the following three points.
Perceiving the pool space and scenery
Take in visual information the moment you dive into the pool, such as the underwater view, the sense of distance to the wall, and the ceiling or surrounding scenery.
This is surprisingly important and affects your ability to stay calm during the race.Checking water temperature and quality
Feel the condition of the pool for that day with your skin.
Check whether the water feels heavy or light, cold or warm, etc.Minimal swimming to check sensations
Check your body movement and the feel of the water with a short swim.
Do not swim at high speeds here! Conserve your energy.
You might think, 'Is that really all?' but in fact, this is enough. Rather, there is a risk that swimming more than this will waste the energy you should be using for the race.
The Decisive Difference Between Successful and Unsuccessful Athletes
Looking at the athletes I have coached so far, there is a common trait among those who can achieve results in competitions.
That is the point that they know the content and structure of the warm-up they need, and can properly put it into practice.
Conversely, athletes who are swayed by those around them, who are left all alone, or who act haphazardly, rarely achieve results.
On the day of the competition, your coach is not always by your side. That is precisely why self-management ability is tested.
Common traits of successful athletes👇
Can objectively judge their own condition
Can calmly evaluate how they are doing today and how much preparation is needed. Can properly judge what does not need to be done.Can manage time
Can act by working backward from the race time and is not chased by time.Not swayed by surroundings
Can focus on what they need, rather than what other athletes are doing.Know that simple preparation is enough
Do not panic by trying to do 'this and that,' but efficiently prepare with the bare minimum.
These skills can be cultivated by being mindful of them during your regular training.
The secret to "reverse planning" to practice starting tomorrow
The "reverse planning" mindset I shared today can be put into practice immediately.
Try the following steps before your next competition.
Create your own "reverse planning checklist"
Work backward from your race time and write down in detail what to do and when.Enhance your dry-land warm-up
Get your body 80% ready before entering the pool.Keep in-water time to a minimum
Focus only on checking your feel for the water, efficiently and in a short time.Always keep a calm mind
Plan with extra time so you can handle unexpected issues.
If you put these into practice, your results at the competition will surely change.
"He who masters reverse planning, masters the race!"
Keep these words in your heart as you head into your next competition!
I am rooting for your success with all my heart!
So, thank you again for reading this far.
If you found this content helpful or learned something new, I would be happy if you could support me with a "Like❤️", "Follow✅", "Share♻️", or "Tip💙"...!
Also, since I want to continue providing useful information to my readers, please let me know your questions or topics you are interested in by typing them in the "comments section"!
See you next time!
Bye for now!
Finswimming Specialist
Finfish President Yoshihide Sekino
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