Why is Warm Down Important for a Swimmer?

An article originally posted on USA swimming by Kelsey Savage Hays with Kristin Hill, Head Coach of Boise State Swimming outlined the importance of warm down to a swimmer.

According to the article, warm down gives muscles that have worked hard the chance to prepare for the next practice or race. Swimmers should try to get their heart rate under 100 beats per minute before getting out of the warm down pool. Usually a 200-300 yard set with drills and easy swimming is enough warm down recovery after practice. However, races require a little extra strategy. According to USA Swimming, here are five tips for getting the most out of warm down:

1) Warming down should be you immediate focus after a race. A long wait between competition and recovery gives the body more time to tighten, making it harder to flush out the lactate acid built up in muscles.

2) You warm down should start with a relaxed 300 yards before doing a short interval set; Kristin suggests doing 6×50 yards on :45 seconds. The slight increase of intensity hastens the removal of lactate acid by increasing blood circulation. Finish your warm down with some more easy swimming, or, if you don’t have much time between races, start preparing for your next event with drills and pace work.

3) Hydrate with water between events or with a recovery drink if it’s your final warm-down of the session. Fluids, especially those including carbohydrates and protein, can aid recovery immensely, but stick to drinking something you have already tested during practice. Keep your choice beverage on the side of the pool and sip it during your warm down.

4) Most swimmers need 600-800 yards before their heart rate settles, but some might need longer. Do not shortchange your body with too little recovery. Make sure you leave the warm-down pool fresh for the next race.

5) Stretching after warming down can also loosen your body, if stretching is not already part of your routine. Do not push yourself into stretching in ways your body is not used to. Stretching not only helps the muscles relax, but it gives you a few quiet minutes to prepare for the next race.