swimming recovery workout

Swimming Recovery Workout To Lead a Healthy Life

Swimming recovery workout: Workout! To lead a healthy life going to the gym, doing some early jogging, or doing yoga is very important. Apart from the diet, we need to do some physical activities to be fit and healthy. After a long hard week of struggle or continuing a hardcore routine to build up physical strength, we need a day off or an active recovery day to recover those tear muscles we hit by our exercises.

Taking a whole day off and doing unwanted activities might restrict you from achieving your fitness goal. However, some sort of exercise can be done without kicking our butt that harder or feeling soreness. Even we don’t have to be drenched in sweat and getting breathless on the gym.


On the active recovery day, these exercises can help us recover our muscles and relax our minds. Active recovery days are an essential part of any health program because they allow our body to have the rest we need and gives us the time to recover for more. , it is really very necessary to take an active day off to prevent injuries. Guess what the exercise I was talking about swimming can help us maintain our balance of the physical activities even at the rest day, without combating our recovery mode. 

Although yoga and stretching both can be an option for an active recovery day, to relax our body and mind both without falling sweats, we can prefer “Swimming.” It is scientifically proved to be refreshing our mind as well as beneficial for our body. So today, we are going to discuss how swimming is a recovery workout. 

Swimming recovery workout

Basically, the resolution of active recovery days restricts our physiological and structural workout stress, but it maintains the pace of our daily activities, as we don’t lose the rhythm. According to health instructors and physicians, “Swimming is an outstanding approach to keep your physical system aware while limiting the fundamental stress on your body and mind.”

Getting into the water relaxes your mind and muscle tensions and keeps the overall body parts working. You maintain the pace of your everyday struggle without stressing up your muscles. Because it is not like that you will going do sprint swimming for winning a gold medal. So, it is worth it. “The ‘weightless’ atmosphere lets go the physical stress on your body, whereas full gestures of swimming deliver a great expanse using the breathing, and stretching the overall body parts. Doing this should sort you fresh for tomorrow. 

How often should you swim for exercise?

Start with 15 to 20 minutes five days a week and then gradually increase to 30 minutes.

How much swimming is too much?

Perhaps 45 minutes or even an hour.

How many laps should I swim in 30 minutes?

  • 20 to 30 laps as a beginner.
  • 40 to 50 laps as an intermediate swimmer
  • 60 laps or more as an advanced swimmer.

How to do it: (Swimming as recovery workout)

How can we turn swimming (an insensitive form of physical activity) into a recovery workout? As I mentioned earlier, you will not use swimming for earning medals or cardio exercise to stress up your muscle groups more. Instead, just relax and enjoy the water. Feel the weightless moments and glide with the water. To do that, you can use the lower routine. 


Every physical activity starts with the term “Warm-up”:

Never start things off in a hurry! Swimming also begins with a warm-up season. To start with, you can go 100 yards swim slow and easy, obviously in a freestyle. Afterwards, 25 yards kick with a kickboard and then take rest for five seconds. You can repeat this two/ three times.

Now lets us talk about the “Main Set”:

Okay, now it is time to go for the main set, which will relax your body and mind, along with stretching your overall body to maintain your regular activeness. 

  • Start things with 25 yards fast swimming, but not crossing the limit
  • Rest for 10 seconds.
  • Repeat 3-4 times.
  • Swim continuously at a slow and easy pace for 5-7 minutes.

Please Note:

Focus on your breathing, keeping one gaze in the water on every breath. Essence on the exhale and not the inhale because you will inhale by the natural instinct. LOL!

  • After doing it 3-4 times, take a rest for 2/3 minutes and start over. 
  • 25 yards fast swim, then slow down, take rest for 10 seconds and start again. 
  • Repeat three times.

After the third set, try to take 2 minutes continuous swim at a slow and easy pace. Focus on your body position when breathing: time your breath with the entry of your arm. As your bicep passes your ear, rotate your hips and head to breathe. This will help you extend into the breath. 

It is cooling downtime. 

The entire process will not take more than 20 minutes, including your rest time, so when you are done with that, take a breath for a few seconds and continue a 100 yards swim at a leisurely pace, freestyle. It will cool down your heart rate and ease your body. When you are done. Stay in the water for a few minutes and cool down. After your breath turns to normal, jump out of the water, get rid of your trunks or swimming cast, and relax. 

Final words: 

So, this was it; that is how regular swimming turns into a recovery day workout. Intermediary Swimming Workout can also work as a cardio workout. Those who want to lose their stubborn fats earlier than expected can swim for 30 minutes every day. Doing that will not only strengthen up their muscles, but also they will start losing an extra bit of fat like magic. If you are a new swimmer or trying to do swimming as a recovery workout, try to make the sure easy pace, focusing on technique and skill rather than speed. 

Those reading this article try to maintain this swim workout structure on your next active recovery day and feel your muscles and mind change. Never try to push yourself on the first day of any new routine, or even when you try new things you never did. 

Stay fit, stay healthy, and keep smiling. 

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