Last Updated on August 30, 2021 by admin
In this article, we’ll provide advice, hacks and tips on the benefits of an effective competitive swimming cool-down and how it can improve a swimmer’s competitive performance.
The benefits of a swimming cool-down
Swimmers often underestimate the benefits of an effective competitive swimming cool-down.
- As a result, many swimmers can be observed aimlessly ‘going through the motions’.
- Performing a half-hearted and poorly prepared cool-down swim.
- This will be of little or no real benefit to them.
Swimmers can obtain many benefits from performing an effective cool-down.
- During both training and competition. These include,
Resetting the body
- An effective swimming cool-down can help to lower their body temperature.
- It can also help them to relax and helping to return a swimmer’s body to a state of rest.
Removing metabolic waste by-products
- During the rigours of competitive swimming.
- Metabolic waste by-products can accumulate in the swimmer’s muscles.
- These can often make a swimmer’s muscles stiff and sore.
- An effective swimming cool-down can help remove these waste by-products.
Mentally resetting
- An effective swimming cool-down can enable a swimmer to mentally reset.
- It can also help them to refocus and prepare from their previous event or training session.
Muscle repair
- Intense swimming can often lead to the swimmer’s muscle tissues breaking down.
- These should recover with the correct rest and nutrition.
- An effective swimming cool-down can help in the muscle tissues repair process.
Recovery of the nervous system
- An effective swimming cool-down can help recover the swimmer’s nervous system.
- This can enable the swimmer to be more efficient and quicker to react.
Maintaining the consistency of performance
- An effective swimming cool-down can help a swimmer to maintain a higher level of consistency.
- This can be especially the case during long meets/galas.
Psychological improvement
- An effective swimming cool-down can often produce positive psychological effects.
- It can also enhance relaxation and help build a swimmer’s confidence.
How to perform an effective swimming cool-down
Swimmers should start cooling down as soon as possible after a race.
- They should conduct a debrief with their coach after their cool-down.
- The swimmer should check that’s ok with their coach beforehand
A swimming cool-down should be performed at either a low or a moderate intensity
(Please see the guide below)
- It should ideally contain low or moderate-intensity freestyle and backstroke swimming
- Drills should be included especially those focusing on stroke technique and distance per stroke
Related article on swimming stroke count and stroke rate
We have produced a related article on swimming stroke count and stroke rate. Which you can view by clicking this link: swimming stroke count and stroke rate.
- Kicking drills can be included and may be assisted by swim fins.
The length of an effective cool-down
The length and intensity of an effective cool-down can depend on several factors. These include,
- The level of fitness, condition and age of the swimmer
During training
- The length and intensity of the training session.
During competition
- The time available before their next event
A cool-down guide for after swimming a race
Sprinters
- As sprint swimmers often engage many fast-twitch muscles.
- These muscle fatigue faster.
- Therefore they should spend more time recovering and cooling down.
- Sprinters, competing in events of 50 or 100m.
- Should ideally perform a 25-minute cool-down at a low intensity.
Middle distance swimmers
- Middle distance swimmers, competing in events of 200m or 400m
- Should ideally perform a 20-minute cool-down at a low intensity.
Distance swimmers
- Distance swimmers, competing in events of over 400m.
- Should ideally perform a 15-minute cool-down at a medium intensity.
Multiple events
- A swimmer swimming multiple events.
- Should ideally cool-down for longer after each subsequent event.
After a cool-down swim
- The swimmer should dry off.
- They should refuel with some fluids and food to replenish their glycogen stores.
- They should conduct a race debrief with their coach.
- Some swimmers prefer to complete their cool-down with a warm shower.
- The swimmer should then get changed into another costume if necessary.
Cooling down on deck/poolside
At some events a separate cool-down pool is unavailable.
- This should not be an excuse for not properly cooling down after a race.
- Psychologically not having a cool-down pool is the same for all competing swimmers.
- However, in this case, many swimmers will not bother to cool-down effectively.
- This allows a swimmer to conduct an effective deck/poolside cool-down
- This could give them a distinct advantage.
Deck/poolside cool-down exercises
We have listed below some of our favourite deck/poolside cool-down exercises.
- These should be performed after a swimming cool-down
- These can also be performed as part of a deck/poolside cool-down.
- Especially if a separate cool down pool is unavailable. These exercises include,
Tricep stretch
How to perform this exercise
This is a great cool-down exercise for the swimmer’s triceps, lats and shoulder muscles
- The swimmer should stand with their feet shoulder-width apart.
- They should place their right hand behind their head and between their shoulder blades
- The point of their elbow pointing straight up.
- The swimmer should then place their left hand on their right elbow.
- They should slowly and gently pull their right elbow towards their head with their left hand.
- They should hold this position for five seconds.
- The swimmer should perform this exercise ten times, five for each arm.
Shoulder stretch
How to perform this exercise
- The swimmer should stand with their feet shoulder-width apart.
- They should raise their right arm and place it across their chest.
- The swimmer should then pull their right arm over their left shoulder with their left hand.
- They should hold this position for 30 seconds.
- The swimmer should perform this exercise ten times, five for each arm.
Chest stretch
How to perform this exercise
- The swimmer should stand with their feet shoulder-width apart.
- They should reach behind them and grasp both hands together.
- The swimmer should pull their shoulders back and shoulder blades together.
- They should then lift their hands away from them keeping their arms straight.
- They should hold this stretch for twenty seconds.
- The swimmer should perform this exercise five times.
Quad stretch
How to perform this exercise
- The swimmer should stand with their feet shoulder-width apart.
- They should raise their right leg and bend it up towards their buttocks.
- The swimmer should then grasp their right ankle with their right hand
- They should hold this stretch for twenty seconds.
- The swimmer should perform this exercise ten times, five for each leg.
Related competitive swimming cool-down articles
Related article on an effective competitive swimming warm-up
We have produced a related article on an effective competitive swimming warm-up. Which you can view by clicking this link: a competitive swimming warm-up.
Related article on dynamic stretching for swimmers
We have produced a related article on dynamic stretching for swimmers. Which you can view by clicking this link: dynamic stretching for swimmers.
Establishing a swimming cool-down routine
It’s important for their future development, that swimmers establish a swimming cool-down routine.
- This should contain core swimming cool-down protocols, drills and exercises.
- This should enable the swimmer to consistently perform an effective cool-down.
- It should be able to be modified to suit particular circumstances.
Takeaways
Swimmers often underestimate the benefits of an effective swimming cool-down.
- As a result, many swimmers can be observed aimlessly ‘going through the motions’.
- Performing a half-hearted and poorly prepared cool-down swim.
- This will be of little or no real benefit to them.
Swimmers can obtain many benefits from performing an effective cool-down. These include,
- Resetting the body
- Removing metabolic waste by-products
- Mentally resetting
- Muscle repair
- Recovery of the nervous system
- Maintaining consistency of performance
- Psychological improvement
Swimming resource library
We have provided a swimming resource library.
- This contains links to all of our publications and blog articles.
- Now with an easy to use index.
- To access any article simply click on the attached page link: swimming resource library
The Competitive Swimming Exchange – Facebook Group
The Competitive Swimming Exchange. Is a Facebook group to help exchange ideas and information to collectively improve the sport we love.
- It’s an international group for all swimmers, coaches, teachers, masters, triathletes and swimming parents.
- It’s for all those who are interested in competitive swimming, either in the pool or in open water.
For more information about joining this group please use the following link: The Competitive Swimming Exchange