Recovery swim workouts are an excellent form of recovery regimen for both professional athletes and regular people. They help the body recover, prevent injuries, and maintain overall fitness without adding unnecessary stress.
By focusing on proper technique and slower speeds, they can maintain their conditioning while allowing their muscles to recover effectively.
If you are looking for swim centred routines to try on recovery days, check out our list. These workouts can significantly improve your overall fitness and well-being.
1. Freestyle Relaxation Set
This workout focuses on low-intensity swimming, with emphasis on the three primary strokes. This helps flush out lactic acid buildup from intense training sessions.
Freestyle, backstroke, and breaststroke engage different muscle groups, promoting balanced muscle recovery. This workout also aids in maintaining technique while allowing the body to recover, making it an excellent choice after a hard race or long training session.
Warm-Up:
- 200 metres easy freestyle
Main Set:
- 4 x 50 metres freestyle with 20 seconds rest
- 4 x 50 metres backstroke with 20 seconds rest
- 4 x 50 metres breaststroke with 20 seconds rest
Cool-Down:
- 200 metres easy freestyle
2. Mixed Strokes Recovery Drills
Incorporating different strokes and drills helps engage various muscle groups while keeping the intensity low.
The flutter kick and pull buoy drills are particularly beneficial as they stimulate while aiding in muscle recovery. The varied strokes help prevent overuse injuries by providing a full-body workout, making it ideal for recovery days after a long bike ride or run.
Warm-Up:
- 200 metres easy freestyle
Main Set:
- 4 x 50 metres freestyle with 15 seconds rest
- 4 x 50 metres kickboard (flutter kick) with 15 seconds rest
- 4 x 50 metres pull buoy (focus on arm strokes) with 15 seconds rest
- 4 x 50 metres backstroke with 15 seconds rest
Cool-Down:
- 200 metres easy mixed strokes
3. Swim And Stretch Recovery Routine
This workout combines swimming with post-swim stretching to further aid muscle recovery and flexibility. It addresses muscle tightness and promotes relaxation.
The combination of different strokes prevents monotony and targets various muscle groups. At the same time, stretching helps relieve tension and improve range of motion, which is particularly beneficial after an intense swim session or a race.
Warm-Up:
- 200 meters easy freestyle
Main Set:
- 2 x 100 metres freestyle with 20 seconds rest
- 2 x 100 metres breaststroke with 20 seconds rest
- 2 x 100 metres backstroke with 20 seconds rest
- 2 x 100 metres choice stroke with 20 seconds rest
Cool-Down:
- 200 metres easy freestyle
Stretching:
- Spend 5-10 minutes stretching major muscle groups, focusing on tight or sore areas.
4. Endurance And Technique Recovery Set
Maintaining a steady pace at a low intensity aids recovery while reinforcing good technique. This workout mimics the sustained effort needed during long-distance swims but at a recovery pace.
It helps build endurance without overexertion, making it an ideal choice after a brick workout or a long run. The alternating strokes prevent muscle fatigue and promote overall muscle balance.
Warm-Up:
- 300 metres easy freestyle
Main Set:
- 5 x 100 metres freestyle with 15 seconds rest
- 5 x 100 metres alternating backstroke and breaststroke with 15 seconds rest
Cool-Down:
- 200 metres easy mixed strokes
5. Fins-Assisted Recovery Session
A fins-assisted recovery swim workout uses fins to reduce muscle strain and provide a different stimulus for recovery. Fins help improve kick strength and ankle flexibility. The dolphin kick and backstroke with fins benefit core and leg recovery.
It allows for a low-impact, effective recovery session, ideal after tough interval training or a competitive race. It helps reduce muscle fatigue and improve overall swimming efficiency.
Warm-Up:
- 200 metres easy freestyle
Main Set:
- 4 x 50 metres freestyle with fins with 20 seconds rest
- 4 x 50 metres dolphin kick with fins on your back with 20 seconds rest
- 4 x 50 metres backstroke with fins with 20 seconds rest
Cool-Down:
- 200 metres easy freestyle without fins
Key Elements Of A Recovery Swim Workout
Recovery swim workouts can be integrated into a weekly training schedule by planning them after intense training sessions or competitions.
For example, suppose an athlete has a high-intensity workout or event on Monday. In that case, a recovery swim can be scheduled for Tuesday to aid muscle recovery and prepare the body for subsequent training sessions.
Athletes must understand the key components of a recovery swim workout to maximise the benefits and perform the exercises correctly.
Warm-Up And Cool-Down
A typical recovery swim starts with a gentle warm-up to prepare the body for exercise. This may include easy swimming and dynamic stretches. Similarly, a cool-down at the end of the workout helps gradually lower the heart rate and relax the muscles.
Main Set
The main set of a recovery swim focuses on easy swimming at slower speeds. This could include different strokes, such as freestyle, backstroke, and breaststroke, with an emphasis on excellent form and better body position.
Use Of Swim Equipment
Incorporating swim equipment like swim fins and pull buoys can help focus on specific muscle groups and swimming techniques. Swim fins aid in kick intensity and lower body strength, while pull buoys help with upper body focus and maintaining proper body position.
Intervals And Technique Drills
Intervals and technique drills are essential for recovery swims. These drills focus on specific aspects of swimming, such as arm strokes, breathing patterns, and body alignment, helping anyone improve overall movement and efficiency in the water.
When To Do Recovery Swim Workouts?
Here are key times when incorporating recovery swim workouts can be most beneficial:
After Intense Training Sessions
Intense training sessions, such as interval workouts, long-distance swims, or high-intensity strength training, can lead to muscle fatigue and soreness. Recovery swim workouts should be scheduled within 24 to 48 hours after these intense sessions to aid in muscle recovery and reduce soreness.
Benefits:
- It enhances circulation and helps remove metabolic waste products from muscles.
- Helps in relaxing muscles and reducing the risk of delayed onset muscle soreness (DOMS).
Following Competitions Or Races
After physical activities the body undergoes significant stress. A recovery swim the day after the competition alleviates muscle tightness and promotes overall recovery.
Benefits:
- Helps in gradual recovery by easing the transition from high-intensity effort to normal activity levels.
- Reduces muscle stiffness and prepares the body for subsequent training sessions.
During Taper Periods
The taper period, typically the final weeks leading up to a major competition, involves reducing training volume and intensity to allow the body to peak on race day. Incorporating recovery swims during this period can help maintain fitness without adding fatigue.
Benefits:
- Helps maintain aerobic conditioning while reducing training load.
- Keeps muscles loose and flexible, aiding in optimal performance on race day.
As Part Of A Weekly Routine
Incorporating at least one recovery swim workout per week, regardless of the training cycle, can help maintain a balanced training program. This regular recovery session ensures that the body has sufficient time to repair and rejuvenate.
Benefits:
- Consistent muscle recovery prevents overuse injuries.
- It provides a mental break from high-intensity training and promotes long-term athlete well-being.
Post-Injury Rehabilitation
For athletes recovering from injuries, low-intensity recovery swim workouts can be an effective way to stay active without placing undue stress on the injured area. It’s important to consult with a doctor before starting any recovery swim workout post-injury.
Benefits:
- Promotes gentle muscle engagement and improves range of motion.
- Helps maintain cardiovascular fitness while minimising the risk of re-injury.
Conclusion About Recovery Swim Workout
These recovery swim workouts offer numerous advantages, including improved blood flow, enhanced flexibility, and better swimming technique, and they must be strategically placed within a training regimen to maximise their benefits.
By incorporating these low-intensity, active recovery sessions into their routine, athletes can ensure adequate rest, prevent injuries, and improve their overall performance. Remember to always focus on excellent form, proper pacing, and a balanced approach to training and recovery.
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Frequently Asked Questions About Recovery Swim Workout
What Is The Ideal Water Temperature For A Recovery Swim Workout?
The ideal water temperature for a recovery swim workout is between 78-82°F (25.5-28°C). This temperature range is comfortable and helps to relax the muscles, making it easier to perform low-intensity exercises without causing strain or discomfort.
Can Recovery Swim Workouts Help Improve Swimming Technique?
Yes, recovery swim workouts are an excellent opportunity to improve your swimming technique. With lower intensity and slower speeds, athletes can concentrate on perfecting their strokes, body position, breathing patterns, and overall form.
Focusing on technique during recovery sessions can improve performance in high-intensity workouts and competitions.
Should Recovery Swim Workouts Be Customised For Different Sports?
Recovery swim workouts can benefit other athletes. However, the workout must be customised based on the specific demands of different sports. For example, runners may focus on lower body exercises and gentle kicking, while swimmers might emphasise stroke technique and body alignment.
Tailoring recovery swims to the athlete’s primary sport ensures that the specific muscle groups and movements used in their sport are adequately addressed.
What Should Athletes Avoid During A Recovery Swim Workout?
During a recovery swim workout, athletes should avoid high-intensity exercises, excessive speed work, and strenuous activities that can add stress to already fatigued muscles.
The focus should be on maintaining a relaxed pace, using excellent form, and performing controlled movements to promote recovery and prevent further fatigue or injury.
