swimming pool recovery session




30 to 40 minutes


  • Swim for 5-10 lengths at a comfortable pace.  Then complete a 30 second stretch for the hamstrings, and quads.
  • Jog in the water for 5 – 10 mins at a comfortable pace and the stretch the hamstrings  quads.  Again limit the stretch period to 30 seconds.
  • Swim 2 to 3 lengths at a comfortable pace and then stretch the calves.
  • Perform walking knee kick outs and back  kicks for  2-3min at low intensity then stretch the hip flexors.
  • Repeat the routine for 3 to 5  sets.
  • Spend  30 to 40  minutes at this session and after returning to the changing area and drying down take a cool/cold shower for two minutes.