Table 4 In-water warm-up combined with dryland conditioning exercises during the transition phase (n = 19)

Abbes et al. [56]

17 males (13.0 ± 2.0 y)

Regional, 520 ± 98 FINA points; 4 years (6 h/week), familiar with push-ups, squat jumps and burpees

i) 1,200-m in-water WU

30 min

ii) i + 30-s maximal push-ups;

iii) i + 30-s squat jumps;

iv) i + 30-s burpees;

20 min + PAP + 10 min

None of the experimental protocols showed improvements in 50-m freestyle performance

T50m: i) 32.84 ± 2.53 s; ii) 32.62 ± 2.81 s, d = 0.08; iii) 32.42 ± 2.32 s, d = 0.17; iv) 32.46 ± 2.26 s (d = 0.15); SR: i) 0.79 ± 0.07; ii) 0.8 ± 0.08; iii) 0.81 ± 0.08; iv) 0.8 ± 0.08; SL: i) 1.96 ± 0.20; ii) 1.93 ± 0.25; iii) 1.92 ± 0.24; iv) 1.94 ± 0.22; RPE: i) 8.0 ± 1.0; ii) 8.3 ± 1.5; iii) 8.5 ± 1.0; iv) 8.0 ± 0.2; La⁻ was higher after the 50 m race on the PAP groups (d = 0.68)

Barbosa et al. [97]

12 males

(23.5 ± 3.3 y)

Skilful competitive; 8.08 ± 4.59 h/week

i) 1,400-m in-water WU: 400-m in self-selected stroke and pace, 200-m of front-crawl drills (25-m steady/25-m fast), 200-m of flutter kick using a kickboard (15-m fast/35-m steady), 4 × 100 m (2 front-crawls and 2 individual medleys with 10-s rest in between), 100-m (easy) and 2 × 50-m (dive followed by 15-m fast/35-m easy) of front-crawl drills

8 min

ii) 700-m in-water warm-up + 2 × 5 arm-pulls with resistance bands. Resistance band level was chosen on individual basis during the familiarization session (light, medium, or heavy; resistance range: 3.17–19.50 kg, 4.53–22.68 kg and 7.27–26.76 kg, respectively)

5 min + PAP + 8 min

The CA elicited a large improvement on arm-thrust, but with small improvement in the 25-m freestyle performance

Increases in peak thrust: i: 72.3 ± 11.6; ii: 80.9 ± 11.9 (∆ = 13.37%. d = 0.50); increases in thrust-time integral: i: 33.5 ± 8.6; ii: 38.3 ± 6.2 (∆ = 18.73%. d = 0.74); increases in speed: i: 0.84 ± 0.10; ii: 0.86 ± 0.09 (∆ = 2.78%. d = 0.18); increases in speed fluctuation: i: 0.14 ± 0.02; ii: 0.14 ± 0.05 (∆ = 0.73%. d = 0.04)

Crespo et al. [90]

10 males (16.6 ± 2.0 y) 7 females (15.4 ± 1.8 y)

Competitive; males: 29.64 ± 2.46 s FINA: 402 ± 120; females: 31.36 ± 1.93 s FINA: 483 ± 102 (50 m long course); > 5 years of experience

i) Dynamic stretching followed by 600-m in-water WU (400-m easy swim; 4 × 25-m strong; 50 ventral kick built; 3 × 10-m UUS built)

5 min

ii) i + 4 maximum half squat reps on an inertial flywheel

5 min

The WU which included CA through a flywheel device, showed better results in UUS performance. Males obtained improvements in more variables than females

Time to 10 m; males i) 5.77 ± 0.44 s; ii) 5.64 ± 0.46 s (d = 1.03); females: i) 6.34 ± 0.80 s; ii) 6.09 ± 0.66 s (d = 1.24); Push-off velocity: males: i) 2.60 ± 0.21 m/s; ii) 2.68 ± 0.16 m/s (d = 1.20)

Cuenca-Fernández et al. [85]

10 males & 4 females

(17 – 23 y)

National competitive; 5 years of participation in national competition

i) 400-m in-water WU (2 × 100-m easy with 2 starts; 1 × 50-m front crawl swim [12.5 fast/12.5 smooth]; 1 × 50-m race-pace; 100-m easy) + 2 × 10 reps dynamic stretching protocol (forward leg swings, ankle-dorsi and plantar-flexion, side leg signs, high knees, heel flicks, squats and lunges)

8 min

ii) i + 3 lunge reps—85% ML;

iii) i + 3 maximal eccentric flywheel reps

8 min

The WU which included CAs through maximal loaded lunges, or through a flywheel device, showed better results in a swimming start performance

DD: i) 294.20 ± 8.67 cm; ii) 300.29 ± 8.65 cm; iii) 304.28 ± 9.06 cm; FT: i) 0.33 ± 0.14 s; ii) 0.31 ± 0.15 s; iii)0.28 ± 0.13 s; VxH: i) 3.63 ± 0.11 m/s; ii) 4.15 ± 0.12 m/s; iii) 4.89 ± 0.12 m/s; T5m: i) 1.75 ± 0.05 s; ii)1.71 ± 0.05 s; iii) 1.65 ± 0.04 s; T15m: i) 7.54 ± 0.23 s; ii) 7.40 ± 0.21 s; iii) 7.36 ± 0.22 s; BT: 0.79 ± 0.01 s; ii) 0.78 ± 0.03 s; iii) 0.74 ± 0.02 s

Cuenca-Fernández et al. [86]

11 males (18.9 ± 0.7 y) 2 females (19.0 ± 0.7 y)

Competitive; 5 years of national level competitive participation

i) 400-m in-water WU (2 × 100-m easy with 2 starts; 1 × 50 m front crawl swim (12,5 fast/12.5 smooth); 1 × 50-m race-pace; 100-m easy) + 2 × 10 reps dynamic stretching protocol (forward leg swings, ankle-dorsi and plantar-flexion, side leg signs, high knees, heel flicks, squats and lunges)

6 min

ii) i + 4 maximal eccentric flywheel reps

6 min

The WU which included CA through a flywheel device, produced higher vertical ground reaction force values which resulted in better results in swim start performance

Average vertical force: i: 27.18 ± 144.14 N; ii: 58.28 ± 195.27 N (d = 0.18); peak vertical force: i: 509.55 ± 105.26 N; ii: 551.79 ± 106.43 N (d = 0.39); resultant impulse: i: 251.27 ± 34.41 N·s; ii: 267.09 ± 38.17 N (d = 0.43); resultant velocity: i: 3.93 ± 0.60 m/s; ii: 4.32 ± 0.88 m/s (d = 0.51); RFD: i: 3261.16 ± 2029.73 N/s; ii: 3780.39 ± 2675.87 N/s (d = 0.21)

Cuenca-Fernández et al. [53]

17 males

(18.4 ± 1.4 y)

Regional and national-level (T50m—74.26% of WR); 5 years of participation in regional-national competition

i) 400-m in-water WU (2 × 100-m easy with 2 starts from the wall; 1 × 50-m front crawl swim (12,5 fast/12.5 smooth); 1 × 50-m race-pace; 100-m easy) + 2 × 10 reps of dynamic stretching protocol (forward leg/arm swings, ankle-dorsi and plantar-flexion, arm circles, side leg swings, arm crossovers, high knees, hand up, heel flicks, squats and lunges)

6 min

ii) i + 3 maximal eccentric flywheel reps and 3 arm-pull;

iii) i + 3 lunge and 3 arm-pull reps—85% RM

6 min

The WU which included maximal load or eccentric CAs, showed better results in a swimming start performance. However, these CAs were inappropriate or produced fatigue on 50-m freestyle swimming

DT: i: 0.93 ± 0.09 s; ii: 0.93 ± 0.10 s; iii: 0.94 ± 0.13 s; DD: i: 3.11 ± 0.26 m; ii: 3.20 ± 0.32 m; iii: 3.14 ± 0.29 m; DV: i: 3.26 ± 0.33 m/s; ii: 3.40 ± 0.49 m/s; iii: 3.31 ± 0.47 m/s; T5m: i: 1.57 ± 0.11 s; ii: 1.52 ± 0.13 s; iii: 1.52 ± 0.13 s; T15m: i: 7.19 ± 0.54 s; ii: 7.05 ± 0.66 s; iii: 7.04 ± 0.57 s; T50m: i: 27.28 ± 1.42 s; ii: 27.51 ± 1.43 s; iii: 27.31 ± 1.45 s; SR: i: 57.02 ± 6.93 cyc/min; ii: 55.30 ± 6.21 cyc/min; iii: 55.99 ± 6.43 cyc/min; SL: i: 1.76 ± 0.21 m; ii: 1.69 ± 0.25 m; iii: 1.72 ± 0.25 m

Cuenca-Fernández et al. [34]

20 males (18.0 ± 1.4 y)

Competitive; T50m 74.29 ± 7.89% WR (477 ± 163 FINA points) 1 national participation in the last year

i) 400 m in-water WU (2 × 100 m easy with 2 starts from the wall; 1 × 50 m front crawl swim (12,5 fast/12.5 smooth); 1 × 50-m race-pace; 100-m easy) + 2 × 10 reps dynamic stretching protocol (forward leg swings, ankle-dorsi and plantar-flexion, side leg signs, high knees, heel flicks, squats and lunges)

6 min

ii) i + 3 arm-pull reps—85% RM;

iii) an incremental semi-tethered resisted swimming test (10, 20 30 and 40% of the maximal power load)

6 min

PAPE responses were obtained after high-resistance pull-over repetitions in 20-m semi-tethered swimming; however, swimming performance was not improved, possibly due to stroke alterations

Force: i: 42.95 ± 10.15 N; ii: 41.82 ± 9.87 N; iii: 43.22 ± 10.13 N; impulse: i: 4.41 ± 1.54 N·s; ii: 3.49 ± 1.39 N·s; iii: 4.48 ± 1.58 N·s; power: i: 49.98 ± 15.40 W; ii: 42.48 ± 12.95 W; iii: 51.38 ± 14.93 W; RFD: i: 31.29 ± 13.70 N/s; ii: 34.52 ± 16.55 N/s; iii: 31.79 ± 13.49 N/s; velocity: i: 1.17 ± 0.12 m/s; ii: 1.01 ± 0.15 m/s; iii: 1.21 ± 0.14 m/s; SR: i: 61.56 ± 7.07 cyc/min; ii: 64.70 ± 9.84 cyc/min; iii: 61.43 ± 7.27 cyc/min; SL: i: 1.21 ± 0.15 m; ii: 0.97 ± 0.20 m; iii: 1.23 ± 0.16 m; Distance covered in 5 strokes: i: 5.77 ± 0.72 m; ii: 0.97 ± 0.20 m; iii: 1.23 ± 0.16 m; T5m: i: 4.23 ± 0.57 s; ii: 5.22 ± 0.88 s; iii: 4.19 ± 0.56 s

Dalamitros et al. [45]

10 males (19.3 ± 2.2 y) 9 females

(18.1 ± 1.9 y)

National-level (top 8) ~ 560 FINA points (2016) 50 m front crawl; 9 to 12 years of competitive experience

i) 1,000-m in-water WU: 300 m swim (smooth); 6 × 50-m swim (1:15, pull, kick, drill); 8 × 25-m (1:00, 4 × 25 m: 12.5-m at 90% race pace followed by 12.5-m easy and 4 × 25-m vice versa); 2 × 50-m (2:00, 25-m all-out followed by 25-m easy pace); 100-m easy swim

30 min seated

ii) i + 2 × (3 × med ball throw downs (2 kg), 3 × med ball side to side crunches (2 kg) and 3 × 40 cm box jumps);

iii) i + 7 dynamic stretching exercises with a 10:10 s work-to-rest ratio (3 for upper body: arm circles, lateral arm swings, and bend over opposite arm swings), 2 for the body core (twisting toe touch and arm downside bending), and 2 for the lower body (frontal plane leg swings and with a 90-degree knee angle)

15 min + CAs + 10 min

The WU which included CAs obtained better results on 50-m freestyle. However, different PAPE responses were obtained depending on the sex

Males: T50m: i: 27.34 ± 0.91 s; ii: 26.89 ± 1.09 s (d = 0.29); iii: 27.25 ± 1.35 s; SL. SI. HR and RPE were no different. although observable higher values were obtained in SR in ii

Females: T50m: i: 31.15 ± 1.00 s; ii: 31.46 ± 1.03 s; iii: 30.93 ± 1.11 s (d = 0.31); SR, SI, HR and RPE were no different, although observable higher values were obtained in SL in iii

Dalamitros et al. [96]

22 males

Trained

(20.3 ± 1.8 y)

Untrained

(21.8 ± 0.8 y)

Trained: Within the national top 8 (Training: 18.0 ± 2 h/week);

Untrained: Nonactive athletes with a wide variety of swim training background

i) 1,100-m in-water WU (continuous swimming/arm and kick drills/short sprints/cool down)

20 min seated

ii) 600-m in-water warm-up (continuous swimming/arm and kick drills/short sprints/cool down) + 15 min rest + 5 loaded box jumps (weighted best—10% of BW)

4, 8 or 12 min (individually applied)

The 50-m breaststroke variables tested after the CAs were not influenced by the different competitive level of the participants

Trained group: T25m: i: 17.1 ± 1.4 s; ii: 6.8 ± 1.4 s (d = 0.24); T50m: i: 29.0 ± 3.1 s; ii: 28.6 ± 3.8 s (d = 0.13); stroke count: i: 29.0 ± 3.1; ii: 28.6 ± 3.8 (d = 0.13); RPE: i: 6–7; ii: 6–7; saturation O2: i: 69.5 ± 13.5; ii: 73.2 ± 11.2 (d = 0.28); HR: i: 156.6 ± 13.5 bpm; ii: 157.7 ± 13.2 bpm (d = 0.05)

Untrained group: T25m: i: 19.3 ± 2.6 s; ii: 18.5 ± 2.3 s (d = 0.21); T50m: i: 41.9 ± 5.5 s; ii: 41.5 ± 5.3 s (d = 0.06); stroke count: i: 32.7 ± 6.2; ii: 33.1 ± 6.6 (d = 0.06); rpe: i: 6–7; ii: 6–7; saturation O2: i: 71.9 ± 18.4; ii: 69.4 ± 14.4 (d = 0.16); HR: i: 161.5 ± 9.1 bpm; ii: 163.6 ± 9.0 bpm (d = 0.22)

de Arruda et al. [88]

13 males (19.4 ± 3.4 y)

Competitive; 3 years of experience (5 h/week)

(50 m time—77% WR). Familiarized with the CE

i) Standardized in-water WU (30 min)

10 min

ii) i (15 min) + lunges (3 × 85% RM);

iii) i (15 min) + pull-ups (3 max reps) and box jumps (1 × 5 with 10% BW);

iv) ii + iii

4, 8 or 12 min (individually applied)

The CAs did not improve 50-m front crawl compared to the standard WU. Nevertheless, the CEs appeared to influence each phase of the event differently

DD: i: 375.95 ± 25.91 cm; ii: 383.56 ± 24.73 cm (d = 0.30); iii: 380.80 ± 28.46 cm (d = 0.18); iv: 382.38 ± 30.29 cm (d = 0.23); VxH: i: 4.39 ± 0.84 m/s; ii: 3.22 ± 1.70 m/s (d = -0.92); iii: 4.05 ± 0.80 m/s (d = -0.41); iv: 4.09 ± 0.95 m/s (d = -0.33); T5m: i: 1.57 ± 0.40 s; ii: 1.39 ± 0.19 s (d = -0.59); iii: 1.46 ± 0.16 s (d = -0.40); iv: 1.37 ± 0.10 s (d = -0.77); T15m: i: 7.59 ± 0.35 s; ii: 7.58 ± 0.50 s (d = -0.02); iii: 7.69 ± 0.47 s (d = 0.24); iv: 7.53 ± 0.47 s (d = -0.14); T50m: i: 27.01 ± 1.25 s; ii: 27.17 ± 1.18 s (d = 0.20); iii: 27.44 ± 1.26 s (d = 0.41); iv: 27.12 ± 1.44 s (d = 0.17); SR: i: 1.43 ± 0.15 Hz; ii: 1.75 ± 0.22 Hz; iii: 1.76 ± 0.26 Hz; iv: 1.74 ± 0.19 Hz; SL: i: 1.04 ± 0.17 m; ii: 1.06 ± 0.15 m; iii: 1.11 ± 0.19 m; iv: 1.06 ± 0.11 m

Ðurovic et al. [87]

10 males (16 ± 2 y)

National; 5 years of experience (8 h/week)

Dryland conditioning (1 h/week)

i) 1,600 m in-water WU: 400 m free/back light swim, 2 × 100 m medley; 200 m flutter kicking, 4 × 50 m front-crawl (2 easy 2 medium), 4 × 50 m front-crawl (dive fast to 15 m and 35 m easy), and 200 m easy using fins

8 min

ii) 10 min of light skipping, dynamic stretching, and general movement + 3 × 5 DJ from a box (40 cm)

iii) i + 3 × 5 DJ from a box (40 cm)

8 min

The DJ protocol, in addition to in-water WU, is an effective tool to improve athlete’s capacity at the swim start to 15 m (2.31%) the eRFD (12.83%) and the IES (12.43%). T15m: i: 7.47 ± 0.10 s; ii: 7.41 ± 0.12 s; iii: 7.31 ± 0.11 s; eRFD: i: 66.75 ± 4.61 N·s; ii: 72.31 ± 3.17 N·s; iii: 75.31 ± 5.39 N·s; IES: i: 41.81 ± 1.64; ii: 45.88 ± 1.92; iii: 47.01 ± 1.81

Juarez et al. [83]

18 males (16.2 ± 3.8 y)

Competitive; 6 years of experience in swimming and 2 years in resistance training

i) 1,000 m in-water WU at low intensity, 100 m at higher intensity, and 100 m at low intensity

30 s

ii) i + 4 series of elastic bands

4 × 30 s

The elastic bands protocol did not improve performance in 25-m freestyle swimming

Pretest: i: 14.85 ± 1.72 s; ii: 14.71 ± 1.52 s; Post_1: i: 14.72 ± 1.61 s. ii: 14.85 ± 1.41 s; Post_2: i: 14.80 ± 1.68; ii: 14.81 ± 1.35 s; Post_3: i: 14.84 ± 1.72 s; ii: 14.68 ± 1.33 s; Post_4: i: 14.81 ± 1.60; 14.85 ± 1.20 s

McGowan et al. [47]

11 males & 5 females

(16 ± 1 y)

National junior (100 m time: 59.41 ± 3.48 s)

i) 1,300 m in-water WU (400 m Freestyle easy); 3 × 100 m medley (100 m: kick, drill, swim); 3 × 100 m freestyle (80,90,95% race-pace); 4 × 50-m (15-m race pace, 35-m easy); 4 × 25-m freestyle (dive start, race pace)

30 min seated with the only activity to change into their racing suit

ii) i + wearing heating elements

iii) i + 5 min dry-land-based exercise routine [2 × (3 × medicine ball throw downs (2 kg), 3 × 10 s simulated butterfly kicks and 3 × 0,4 m box jumps)]

iv) iii + wearing heating elements

15 min

An improvement in 100-m freestyle performance was demonstrated when dryland-based activation exercises were completed alone (∼0.7%), and in combination with the wearing of a heated tracksuit jacket (∼1.1%)

T100m: i: 60.7 ± 3.36 s; ii: 60.37 ± 3.15 s (d 0.12); iii: 60.26 ± 3.50 s (d = 0.18); iv: 59.9 ± 3.7 s (d = -0.27); T15m: i: 7.23 ± 0.17 s; ii: 7.03 ± 0.24 s (d = 0.45); iii) 7.13 ± 0.16 s (d = -0.05); iv) 6.86 ± 0.19 s (d = 0.92); skin temperature pre time trial: i: 33.1 ± 0.3 ºC; ii: 33.9 ± 0.3ºC; iii: 33.3 ± 0.3ºC; iv: 34.3 ± 0.1ºC. There were no differences in La⁻ and HR

Nepocatych et al. [23]

4 males

(37 ± 10 y)

6 females

(34 ± 8 y)

Master (Best 50-yd time: Males: 29,5 ± 7,0; Females: 26,3 ± 3,3); > 3 years of experience,

 ≥ 3practice/week

i) 500-yards in-water WU including at least 2 × 25-yards sprints at 90%

3 min

ii) 100-yards freestyle swim (50-yards at 40% and 50-yards at 90%) + 5 × 1 min upper body vibration (22 Hz) including arm pull on a swim bench

iii) 5 × 1 min upper body vibration (22 Hz) including arm pull on a swim bench

3 min

Swimmers could perform better in 50-yards after acute upper body vibration combined with in-water swimming and arm-pull warm-up routine

50-yards time: i: 29.1 ± 3.36 s; ii: 28.9 ± 3.39 s; iii: 29.1 ± 3.55 s; RPE: i: 17 ± 2; ii: 16 ± 2; iii: 16 ± 1; HR: i: 148 ± 15 bpm; ii: 138 ± 14 bpm; iii: 139 ± 12 bpm; stroke-count: i: 35 ± 7; ii: 35 ± 5; iii: 36 ± 6

Ng et al. [89]

16 males (22.1 ± 3.8 y)

Competitive; 7.4 ± 4.1 years of competitive experience

i) 1,400-m in-water WU (400-m self-selected stroke and pace; 200 m front-crawl drills (25 m steady/25 m fast), 200 m flutter kick drills (15 m/35 m steady), 4 × 100-m (2 front-crawls and 2 medley with 10-s rest in between), 100-m (easy) and 2 × 50-m (dive followed by 15 m/35 m easy) of front crawl drills

8 min

ii) 700-m in-water warm-up (half of the exercises/distances performed in i) + 5 min of rest + 2 × 5 counter movement jump (CMJ) with body weight

8 min

There were improvements in 25-m flutter kick thrust, kinematics, and performance, when participants added CMJs after the in-water WU

Speed: i: 0.59 ± 0.10 m/s; ii: 0.66 ± 0.13 m/s (11.60%. d = 0.54); kicking freq: i: 2.40 ± 0.24; ii: 2.48 ± 0.32 (3.17%. d = 0.27); peak thrust: i: 92.7 ± 15.8; ii: 105.2 ± 21.1 (15.14%; d = 0.66; mean thrust: i: 35.52 ± 7.42; ii: 39.56 ± 12.44 (14.60%. d = 0.40); thrust-time integral: i: 9.89 ± 1.71; ii: 9.63 ± 2.44 (0.13%. d = 0.12)

Ramos-Campo et al. [15]

7 males & 6 females

(15.1 ± 2.1 y)

Competitive (T100m = 72.0 ± 11.8); > 8 years of training (6 h/week)

i) 1,000-m in-water WU (300 freestyle easy; 4 × 50 drills; 4 × 50 freestyle [15-m race-pace, 35-m easy]; 4 × 25-m freestyle [dive-start, race-pace] and 200-m freestyle easy)

30 min (rest in normoxia)

ii) i + 30 min rest in hypoxia;

iii) i + 10 min rest + 5 min dryland-based circuit in normoxia;

iv) i + 10 min rest + dryland circuit in hypoxia; 2 × (3 × med ball throw-downs [2 kg], 3 × 10 simulated underwater kick holding a BodyBlade oscillation device above the head, and 3 × horizontal jump)

5 min rest after the dryland circuit

A dryland-based exercise re-warm-up routine, under hypoxic conditions, attenuated the decline of tympanic temperature during a 30 min transitional phase, thus improving 100-m time trial performance in competitive swimmers

T100m: i: 75.7 ± 6.7 s; iii: 75.2 ± 6.7 s; ii: 75.0 ± 6.4 s; iv: 73.4 ± 6.2 s; Saturation O2: i: 97.5 ± 1.0; iii: 97.8 ± 0.7; ii: 90.8 ± 4.6; iv: 87.5 ± 3,0; tympanic temperature: i: 35.9 ± 0.6; iii: 36.3 ± 0.4; ii: 36.0 ± 0.4; iv: 36.3 ± 0.4; HR and RPE did not present differences

Ruiz-Navarro et al. [91]

44 males (15.2 ± 1.4 y)

48 females (14.4 ± 1.5 y)

National; > 3 years of experience; training 12–15 h/week including dryland work

i) dynamic stretching protocol followed by 400 m of varied swimming

10 min

ii) i + 10 min rest + 4 Tuck Jumps

 < 1 min

The experimental WU did not show any significant effect on UUS performance or kinematics. No specific responses were obtained from the PAPE when differentiating by sex and/or level of strength of the participants

Push-off vel: Males i: 2.96 ± 0.33 m/s; ii: 3.00 ± 0.43 m/s; Females: i: 2.53 ± 0.29 m/s; ii: 2.55 ± 0.33 m/s

UUS velocity: Males: i: 1.35 ± 0.19 m/s; ii: 1.34 ± 0.19 m/s; Females: i: 1.21 ± 0.21 m/s; ii: 1.22 ± 0.23 m/s

Sarramian et al. [92]

10 males & 8 females

(16.0 ± 1.6 y)

National; within top 15 in their country (familiarized with the CA)

i) 30 min in-water WU (different speeds, leg-kick drills, short sprints, and a cool down)

15 min

ii) 15 min in-water warm-up + 1 × 3ML Pull-up;

iii) 15 min in-water warm-up + 1 × 5 Weighted box jump;

iv) ii + iii

4, 8 or 12 min (ind applied)

The inclusion of the pull-up and weighted box jumps did not elicit improvements compared to in-water WU. Different results were obtained between sexes

T50m-males: i: 27.51 ± 1.06 s; ii: 28.01 ± 1.05 s; iii: 27.72 ± 1.04 s; iv: 27.49 ± 1.12 s;

T50m-females: i: 30.87 ± 1.25 s; ii: 31.05 ± 1.00 s; iii: 31.05 ± 1.48 s; iv: 31.12 ± 1.27 s

Waddingham et al. [40]

8 males & 3 females

(19.0 ± 1.2 y)

National

i) Dynamic mobility of the lower limbs (5 min) + 400 swim, 4 × 50kick/drill, 4 × 50 Freestyle (1 build, 2–25-m fast/25-m easy, 3-easy, 4-pace), 2 × 15-m Starts (all-out)

30 min

ii) i + 3 × 3 Band resisted squat;

iii) i + 3 × 3 Weighted Jump Squat (15% bodyweight);

iv) i + 2 × 5 Drop Jumps

ii) 6 min

iii)3 min

iv) 15 s

To improve the swim start performance, resisted band squats can be included in a race timeline alongside in-water WU

T15m: i: 6.81 ± 0.42 s; ii: 6.70 ± 0.46 s (d = 0.30); iii: 6.86 ± 0.42 s (d = 0.40); iv: 6.84 ± 0.44 s (d = 0.04); increases in peak power of 6.9%, 7.8% and 2.9% were observed in dryland tests during i, ii and iii, following 6 min, 3 min and 15 s