Day After Race Loosening Swim
A 1400 m loosening swim for the day after a race, with easy freestyle, backstroke, light kick and sculling and plenty of rest at the wall.
- Duration
- 41 minestimated
- Distance
- 1,400 m
- Effort
- 30
- Level
- Intermediate
- Focus zone
- Recovery
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upRecovery Very easy freestyle | 200 m | 75-85% CSS pace |
| 2 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 3.1 | IntervalRecovery Backstroke, easy, long strokes | 50 m | 70-80% CSS pace |
| 3.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalRecovery Freestyle, easy, breathe every 3 | 100 m | 75-85% CSS pace |
| 4.2 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalRecovery Kick with board, easy | 50 m | 55-70% CSS pace |
| 5.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 6.1 | IntervalRecovery Sculling, pull buoy | 50 m | 45-65% CSS pace |
| 6.2 | Rest | 20 s | |
| 7 | Cool-downRecovery Easy backstroke | 200 m | 75-85% CSS pace |
About this workout
The day after a race the muscles are sore and tired, but some gentle movement often helps more than complete rest. Swimming suits this well. The water takes the weight off the legs, cool water feels good on tired muscles and the easy, rhythmic movement helps you loosen up.
This session is short and deliberately easy. Backstroke and freestyle at a relaxed pace alternate with light kicking and a few lengths of sculling on a pull buoy, with generous rest between every repeat. There is no pace to chase. The targets on the watch are a ceiling, not a goal.
Use it one or two days after a race in any sport, or after a very hard training block. After a long race such as a marathon or a long distance triathlon, wait until walking feels normal, and swim even less if needed.
Tips
- Stay well below your normal easy pace, today slower is better.
- Eat and drink soon after the swim to support recovery.
- Get out of the pool if you start to feel cold.
Good forPoolOpen waterStandard-distance triathlonHalf-distance triathlon
Season phaseRecoveryRace week