Seven Easy Recovery Swims for Tired Muscles and Rest Days
These seven routines are designed to leave you feeling better than when you got in. Keep every one of them easy: if you finish tired, you swam too hard.
Ground rules
- Easy means easy. You should be able to talk in full sentences at the wall.
- Distances assume a 25 m pool; in a 50 m pool, halve the number of lengths.
- Rest as much as you like. These are not fitness tests.
- Skip anything that hurts. If you are recovering from an injury, follow your physiotherapist's advice.
- Drink water, and leave the pool if you hear thunder.
1. The easy 20 (20 minutes)
Swim easy for 20 minutes, any stroke, stopping whenever you like. Focus on long, slow strokes and relaxed breathing. Simple and effective after a hard day.
2. Mixed strokes (25 minutes)
4 lengths front crawl, 4 lengths backstroke, 4 lengths breaststroke, all easy, with 20 seconds' rest after every 2 lengths. Changing strokes moves different muscles and joints.
3. Tired legs (20 minutes)
For runners and cyclists. 8 lengths easy swimming with a pull buoy between your thighs, so your arms do the work and your legs rest. Then 4 lengths of very gentle kicking with a board, and 2 lengths of easy backstroke.
4. Sore shoulders (20 minutes)
For days after upper-body training. 6 lengths of gentle kick with a board, 4 lengths of easy breaststroke with a long glide, and 4 lengths of slow backstroke if comfortable. Skip any stroke that aggravates your shoulders.
5. Drill and glide (25 minutes)
4 lengths easy, then 8 x 25 m slow technique drills, such as catch-up or kick on your side, with 30 seconds' rest. Finish with 4 lengths easy, counting strokes and trying to glide further. A good way to use a recovery day to improve technique.
6. Water walking and float (15 minutes)
In the shallow end, walk forwards, backwards and sideways for 5 minutes. Then float on your back for 30 seconds at a time, five times, breathing slowly. Finish with gentle leg swings holding the wall. Good when you are very tired or swimming is too much.
7. The long easy swim (30 minutes)
For confident swimmers: swim continuously for 20 to 25 minutes at a very easy pace, changing stroke whenever you want, then 5 minutes of floating and easy backstroke.
How often?
One or two recovery swims a week fits most training plans. Place them the day after your hardest sessions. If you are feeling unusually tired, ill or in pain, a complete rest day may be better.
Make it part of your week
Recovery swims sit well alongside harder sessions such as our swimming workouts for weight loss or swim workouts for beginners. Read 7 reasons swimming is good for recovery. If you would like help with technique so easy swimming feels truly easy, see our adult swimming course or private swimming course.
More in health and wellbeing
- 15 reasons swimming is the best sportWhy swimming stands out for kids and adults
- How to prevent cramps while swimmingWhy cramps happen and what to do if one hits in the water
- Swimming vs cyclingWhich is the better workout for you?
- Swimmer's earCauses, symptoms and how to prevent it
Further reading
- World Health Organization, Physical activity fact sheet. How much activity adults and children need each week.
- National Environment Agency, Lightning safety poster. Leave the water during thunderstorms and wait 30 minutes after the last thunder.
Want easy swimming to feel easy?
Tell us how you swim now and anything the instructor should know. We will suggest a suitable course, format and pool. Lessons run at public swimming complexes, private venues and condominium pools across Singapore.