Loosen up Swim – Monday December 8th, 2014

• 1100-1200 15 strokes or less with Fins  on 21:00

• 1000 as 5×200 pull on 3:45 min 2 with paddles  19:00

• 800 every 4th flip into strong backstroke 16:00

• 600 with fins every 3rd is strong breastroke 12:00

• 400 – as 4×100 on 2:30 at p400+5 10:00

• 200 –  strong IM with fins 4:00

• 100 super slow free 3:00

4300 m  *** Make it all very long, max distance per stroke on everything

The 4 Rules for Post Swim Meet Recovery

When you finish that final race on Sunday, take your recovery seriously in order to re-focus your energy heading into another week of training. Let’s discuss some tips about post-meet recovery.

1. Warm Down

It is tempting to warm down less or not at all following your final race, but this can be detrimental to your muscle recovery later. Unless you are rushing off to catch a flight, take the time to warm down immediately after your race with the same focus as if you had another race to go. This helps flush lactate out of the muscle, where it would cause greater soreness and stiffness if it remained longer.

2. Re-fuel with a Nutritious Meal

Swimmers love the release at the end of a meet where they can eat whatever they want. While it is nice to have a treat upon finishing, remember that your body still needs proper fuel to replenish muscle glycogen stores that were depleted during your races. Opt for a healthy meal that includes a balance of protein, carbohydrates and healthy fat. Gunning for the fast food can make you feel even more tired the next day, so try to avoid this following your races. Drink plenty of water to rehydrate—especially if you are about to get on a plane. If you feel lightheaded or exceptionally lethargic, try including a beverage with electrolytes to supplement your hydration. Swimmers may sweat out an excess of salt that can be replaced with these drinks.

3. Go to Bed Early

With travel this can be a difficult task, but try to hit the sack early. Your body needs sufficient sleep to recover from multiple days of high intensity exertion. This will set you up nicely for the rest of the week, and keep your immune system strong. If you get home late from traveling, set aside time for a nap the following day if it is possible.

4. Loosen Swim the Next Day

If you do not have a scheduled practice the day after a meet, jump in the pool for a brief (30 minutes or less) loosen swim. This is meant to further lengthen your muscles and reduce stiffness from racing and traveling. You do not need to do any speed work or high intensity sets. Just swim continuously and steadily for a short while to accelerate the muscle repair process.

With these tips in mind, you’ll be on your way to a better week of practices after every meet and a more consistent summer of training overall!