Recovery: The Key to Surviving a Multi-Day Meet
From the spectator’s point of view, the warm-down pool might look like a frenzied scene of splashing water and people swimming into each other. While it may look chaotic, each of those swimmers likely has a detailed plan in place regarding his or her next race.
The best swimmers don’t just change their clothes after a great race and head home for the night. They’re often some of the last people left in the building after a session ends. They understand that having an effective recovery routine is what allows them to string together multiple successful races rather than taper off throughout a meet.
Some swimmers compete in multiple races throughout a session, whether it be an individual and a relay swim or two consecutive individual events. These athletes have to be especially focused on their warm-down routine since they may have less than an hour in between races.
Step One: Warming Down
Most swimmers will quickly change out of their tech suit as soon as they get out of the pool to both preserve the suit’s water repellency and to allow for better blood flow during warm down. A rule of thumb is to aim to be in the warm-down pool within five minutes of racing.
Coaches often warn swimmers against taking warm-down “too easy,” since it takes some effort to flush out lactic acid. This is why some sprinters finish their warm-down with a few 15 to 20-meter sprints. Additionally, the warm-down pool is typically full of swimmers taking part in some “social kick” for similar reasons. Coaches often advise their swimmers to kick a portion of their warm-down to ensure the legs are getting proper attention. Distances will vary from swimmer to swimmer, but it’s not uncommon for an athlete to swim upward of 1000 meters after a race.
Step Two: Replenishing Fluids and Protein
Oftentimes, collegiate teams and national teams will have athletic trainers or nutritionists on staff who provide proper fuel for the athletes. This might look like chocolate milk or a protein shake that swimmers can grab on their way to the warm-down pool. Additionally, water is a swimmer’s best friend. With many athletes using pre-workout and other caffeine supplements, they want to drink as much water as possible to flush them out. This helps them get a nap between sessions or wind down for a good night’s rest.
Step Three: Cold Tubs and Massage Therapy
Photo Courtesy: Delly Carr / Swimming Australia Ltd.
National teams and even some collegiate teams have massage therapists travel with them to certain meets. This level of support from athletic departments shows how important external recovery tools are to performance.
The world of recovery tools is constantly evolving. Today’s athletes have access to a wide range of options, including compression boots, wearable contrast therapy, massage guns, cupping systems, and muscle stim kits. Each tool serves a unique purpose, whether it’s boosting circulation, relieving soreness, or speeding up muscle repair. When used strategically, they help swimmers maintain optimal performance across multiple races and sessions.
One commonly used recovery method is a “flush” massage— a technique that involves light pressure and smooth, repetitive movements to increase blood flow throughout the body. Swimmers often use flushes when their legs are feeling heavy or fatigued from racing. This type of massage is also beneficial because it doesn’t leave the swimmers feeling sore the next day.
The hallways of an aquatic center are often lined with swimmers lying down with their legs propped up on the wall. This is because elevating the legs can help promote circulation and lymphatic drainage and ease that “heavy legs” feeling after a race.
Swimmers often use cold tubs as a recovery modality because they promote muscle recovery and help to reduce fatigue. It’s important to note that the timing of a cold tub, as well as the other methods used alongside it, should be discussed with a coach or trainer.
Final Piece to the Puzzle
With all the physical preparation already taken care of, swimmers can’t afford to neglect critical recovery steps between races. They’ve trained for months or even years to be at their peak. Not taking care of their bodies during a meet can undo all that hard work. A combination of recovery modalities, protein, and other nutrient-dense foods sets an athlete up for steady execution throughout a meet.
The best swimmers develop a recovery plan through experience and stick to what works. They understand that it’s the final piece to the puzzle when it comes to performing at their best.
