Remember to stretch a little before you start each workout. Then stretch again for about 3 minutes after the swim warm up. Flexibility exercises will help reduce the risk of injury, improve stroke efficiency and help maintain physical function as we age. Make time outside of practice to stretch, whenever convenient. Doesn’t have to take long, just make it part of your daily routine. Stretch all areas slowly. Hold for 3 - 5 seconds or more. Do not force stretches beyond comfort. Improvements in flexibility will be noticeable faster than you would expect.