{"id":711,"date":"2023-03-13T15:21:27","date_gmt":"2023-03-13T19:21:27","guid":{"rendered":"https:\/\/swimmirror.com\/blog\/?p=711"},"modified":"2023-10-16T12:07:19","modified_gmt":"2023-10-16T16:07:19","slug":"is-a-recovery-swim-workout-better-than-passive-resting","status":"publish","type":"post","link":"https:\/\/swimmirror.com\/blog\/is-a-recovery-swim-workout-better-than-passive-resting\/","title":{"rendered":"IS A RECOVERY SWIM WORKOUT BETTER THAN PASSIVE RESTING?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-flat ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title ez-toc-toggle\" style=\"cursor:pointer\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/swimmirror.com\/blog\/is-a-recovery-swim-workout-better-than-passive-resting\/#Recovery_Made_Faster\" >Recovery Made Faster<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/swimmirror.com\/blog\/is-a-recovery-swim-workout-better-than-passive-resting\/#What_Is_a_Recovery_Swim_Workout\" >What Is a Recovery Swim Workout?<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/swimmirror.com\/blog\/is-a-recovery-swim-workout-better-than-passive-resting\/#Why_Does_a_Lactic_Acid_Buildup_Matter\" >Why Does a Lactic Acid Buildup Matter?<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/swimmirror.com\/blog\/is-a-recovery-swim-workout-better-than-passive-resting\/#Why_Shouldnt_I_Rest_Passively\" >Why Shouldn\u2019t I Rest Passively?<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/swimmirror.com\/blog\/is-a-recovery-swim-workout-better-than-passive-resting\/#Whats_a_Good_Recovery_Swim_Workout_I_Can_Do\" >What\u2019s a Good Recovery Swim Workout I Can Do?<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/swimmirror.com\/blog\/is-a-recovery-swim-workout-better-than-passive-resting\/#Beginner_Recovery_Swim_Workout\" >Beginner Recovery Swim Workout<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/swimmirror.com\/blog\/is-a-recovery-swim-workout-better-than-passive-resting\/#Advanced_Recovery_Swim_Workout\" >Advanced Recovery Swim Workout<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/swimmirror.com\/blog\/is-a-recovery-swim-workout-better-than-passive-resting\/#Can_I_Swim_Every_Day\" >Can I Swim Every Day?<\/a><\/li><li class='ez-toc-page-1'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/swimmirror.com\/blog\/is-a-recovery-swim-workout-better-than-passive-resting\/#Try_Out_an_Active_Recovery_Day\" >Try Out an Active Recovery Day!<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Recovery_Made_Faster\"><\/span>Recovery Made Faster<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>If you\u2019ve ever finished a particularly grueling swimming competition, or if you\u2019re just the kind of person to push yourself in your workouts, then you know better than anyone that breaks are essential. However, while rest is vital to recuperation, staying docile for too long can cause unforeseen problems. From a continuously degrading performance in the water to injuries, passive recovery may not be the best choice if you\u2019re a competitive swimmer.<\/p>\n<p>&nbsp;<\/p>\n<p>In this article, we\u2019ll explain:<\/p>\n<ul>\n<li>What a recovery swim workout is<\/li>\n<li>Some of the science behind it<\/li>\n<li>Why it may be better for you than passive resting<\/li>\n<li>And examples you can add to your training regimen.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"What_Is_a_Recovery_Swim_Workout\"><\/span>What Is a Recovery Swim Workout?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>To put it simply, a recovery swim workout is a gentle exercising session that isn\u2019t meant to push your body to its limits but to encourage recovery. But how does working out, even gently, help you recover faster? It mostly comes down to the buildup of lactic acid in your body.<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.1080\/02640414.2010.481721\" target=\"_blank\" rel=\"noopener\">Studies have shown<\/a> that athletes who partook in recovery swim workouts recovered from blood lactate (lactic acid) buildup faster than those who rested. If you swim competitively or simply push yourself hard in the water on a regular basis, you might want to reconsider sedentary days off.<\/p>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Why_Does_a_Lactic_Acid_Buildup_Matter\"><\/span>Why Does a Lactic Acid Buildup Matter?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" wp-image-718 alignleft\" src=\"https:\/\/swimmirror.com\/blog\/wp-content\/uploads\/2023\/03\/02.jpg\" alt=\"\" width=\"296\" height=\"197\" srcset=\"https:\/\/swimmirror.com\/blog\/wp-content\/uploads\/2023\/03\/02.jpg 660w, https:\/\/swimmirror.com\/blog\/wp-content\/uploads\/2023\/03\/02-300x200.jpg 300w\" sizes=\"auto, (max-width: 296px) 100vw, 296px\" \/>When we work out, our bodies rely upon a system called glycolysis that feeds energy to our muscles at a rapid pace to keep them going. When there\u2019s an excess of oxygen in our bodies, the byproduct of glycolysis is quickly converted into reusable energy and fed back to our muscles. However, once oxygen levels dip (during intense workout sessions), this byproduct can\u2019t convert fast enough and turns into lactic acid.<\/p>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/swimmirror.com\/blog\/the-best-breakfast-foods-to-eat-before-swimming\/\"><strong><em>Learn about the best breakfast foods to fuel your body for a day of swimming!<\/em><\/strong><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>This buildup of lactic acid is what causes the \u201cburn\u201d we all know, and it\u2019s the body\u2019s way of making you stop before you physically collapse. This buildup can sometimes take days to diminish, and if you\u2019re a competitive swimmer or particularly aggressive with your workouts, this lactic acid buildup <strong>will slow you down<\/strong>. If you can\u2019t afford, or simply don\u2019t want to take it easy, then a recovery swim workout will hasten your body\u2019s recovery.<\/p>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Why_Shouldnt_I_Rest_Passively\"><\/span>Why Shouldn\u2019t I Rest Passively?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Some rest is always better than none, and it\u2019s not like sitting down for a couple of days is bad for you; it all depends on how intensely you train. If you\u2019re a casual swimmer, passive rest days are fine. However, if you\u2019re aggressively pushing yourself in the water, purely sedentary days might lead to problems.<\/p>\n<p>&nbsp;<\/p>\n<p>First of all, it\u2019s not as efficient at flushing out the lactic acid as we\u2019ve already discussed, but it can also lead to injuries. Every day you spend resting is a day your body grows less accustomed to the rigors of your usual workout regimen. You may find that leaping back into an intense session after passively resting will catch your body off guard and lead to a muscle pull.<\/p>\n<p>&nbsp;<\/p>\n<p>An active recovery via a recovery swim workout keeps your body in the zone, even though it\u2019s pushing at a far more leisurely pace.<\/p>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Whats_a_Good_Recovery_Swim_Workout_I_Can_Do\"><\/span>What\u2019s a Good Recovery Swim Workout I Can Do?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The key is to avoid pushing yourself too hard, and what\u2019s considered \u201ctoo hard\u201d is going to vary from person to person. However, there are a few generalized workouts you can do to keep the blood flowing and that lactic acid flushing out. Just remember to cut it short if the workout\u2019s starting to become arduous, but don\u2019t skip the warmup or cooldown periods. The point isn\u2019t to push your limits like your other workouts.<\/p>\n<p>&nbsp;<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Beginner_Recovery_Swim_Workout\"><\/span>Beginner Recovery Swim Workout<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Warm Up<\/strong><\/p>\n<ul>\n<li>50-meter breaststroke using only your arms<\/li>\n<li>50-meter kicks, using a flotation device to keep your torso upright<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Primary Set<\/strong><\/p>\n<ul>\n<li>100-meter freestyle<\/li>\n<li>200-meter freestyle, but do the first 50 with a backstroke<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Cooldown<\/strong><\/p>\n<ul>\n<li>100-meter freestyle, but take it easy<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Advanced_Recovery_Swim_Workout\"><\/span>Advanced Recovery Swim Workout<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><strong>Warm Up<\/strong><\/p>\n<ul>\n<li>100-meter backstroke<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Primary Set<\/strong><\/p>\n<ul>\n<li>200-meter freestyle, but do the first 50 with a backstroke<\/li>\n<li>100-meter dolphin kicks<\/li>\n<li>100-meter breaststroke with dolphin kicks<\/li>\n<li>50-meter backstroke<\/li>\n<li>50-meter freestyle<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><strong>Cooldown<\/strong><\/p>\n<ul>\n<li>200-meter casual freestyle<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Can_I_Swim_Every_Day\"><\/span>Can I Swim Every Day?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignright size-medium wp-image-717\" src=\"https:\/\/swimmirror.com\/blog\/wp-content\/uploads\/2023\/03\/pencil-lying-on-a-calendar-2022-12-16-12-34-45-utc-300x202.jpg\" alt=\"\" width=\"300\" height=\"202\" srcset=\"https:\/\/swimmirror.com\/blog\/wp-content\/uploads\/2023\/03\/pencil-lying-on-a-calendar-2022-12-16-12-34-45-utc-300x202.jpg 300w, https:\/\/swimmirror.com\/blog\/wp-content\/uploads\/2023\/03\/pencil-lying-on-a-calendar-2022-12-16-12-34-45-utc-768x517.jpg 768w, https:\/\/swimmirror.com\/blog\/wp-content\/uploads\/2023\/03\/pencil-lying-on-a-calendar-2022-12-16-12-34-45-utc.jpg 1000w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/>The answer comes down to how aggressively you swim. If you\u2019re a casual swimmer using the pool to work out, then absolutely. If you\u2019re a competitive swimmer, we highly suggest fitting one or two active recovery days into your 7-day schedule, but you need to listen to your body and keep track of your workouts.<\/p>\n<p>&nbsp;<\/p>\n<p>A great way to gauge whether active recovery days are helping you is to time your laps every day of the week. If you see an uptick in your speed, keep going. But, if you\u2019re seeing your speed stagnate or even slow down, then you\u2019ll need to reevaluate your resting periods. The answer could be that your recovery swim workout sessions are too intense, and you\u2019re not giving yourself the time you need to recover, or perhaps you need to update your daily nutrition to keep your body fueled.<\/p>\n<p>&nbsp;<\/p>\n<p>We highly suggest signing up with a professional coach who can give you the guidance you need to push yourself to the next level.<\/p>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Try_Out_an_Active_Recovery_Day\"><\/span>Try Out an Active Recovery Day!<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-716 alignleft\" src=\"https:\/\/swimmirror.com\/blog\/wp-content\/uploads\/2023\/03\/man-swimming-in-an-indoor-swimming-pool-2021-08-26-12-07-35-utc-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/swimmirror.com\/blog\/wp-content\/uploads\/2023\/03\/man-swimming-in-an-indoor-swimming-pool-2021-08-26-12-07-35-utc-300x200.jpg 300w, https:\/\/swimmirror.com\/blog\/wp-content\/uploads\/2023\/03\/man-swimming-in-an-indoor-swimming-pool-2021-08-26-12-07-35-utc-768x512.jpg 768w, https:\/\/swimmirror.com\/blog\/wp-content\/uploads\/2023\/03\/man-swimming-in-an-indoor-swimming-pool-2021-08-26-12-07-35-utc.jpg 1000w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>It\u2019s always mentally challenging to replace a passive rest day with an active one, but give it a shot. You should find that a good workout for active recovery makes your next true session that much easier!<\/p>\n<p>&nbsp;<\/p>\n<p>If you want to compete seriously, then start adding active recovery to your regimen.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Recovery Made Faster If you\u2019ve ever finished a particularly grueling swimming competition, or if you\u2019re just the kind of person to push yourself in your workouts, then you know better than anyone that breaks are essential. However, while rest is vital to recuperation, staying docile for too long can cause unforeseen problems. From a continuously<a class=\"button\" href=\"https:\/\/swimmirror.com\/blog\/is-a-recovery-swim-workout-better-than-passive-resting\/\" title=\"More\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":715,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[25,37,27],"tags":[],"class_list":["post-711","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-swim-training","category-swimming-habits","category-swimmirror-news"],"_links":{"self":[{"href":"https:\/\/swimmirror.com\/blog\/wp-json\/wp\/v2\/posts\/711","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/swimmirror.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/swimmirror.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/swimmirror.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/swimmirror.com\/blog\/wp-json\/wp\/v2\/comments?post=711"}],"version-history":[{"count":4,"href":"https:\/\/swimmirror.com\/blog\/wp-json\/wp\/v2\/posts\/711\/revisions"}],"predecessor-version":[{"id":721,"href":"https:\/\/swimmirror.com\/blog\/wp-json\/wp\/v2\/posts\/711\/revisions\/721"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/swimmirror.com\/blog\/wp-json\/wp\/v2\/media\/715"}],"wp:attachment":[{"href":"https:\/\/swimmirror.com\/blog\/wp-json\/wp\/v2\/media?parent=711"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/swimmirror.com\/blog\/wp-json\/wp\/v2\/categories?post=711"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/swimmirror.com\/blog\/wp-json\/wp\/v2\/tags?post=711"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}