Swim Down
Why do we need a swim down?
What is the best way to remove lactate?
Passive recovery ( just sit and do nothing!!)
Passive recovery after a race or maximal effort failed to significantly reduce lactate
levels even after 30 minutes.
Massage
Similar to passive recovery - levels still high after 30 minutes. But good for relaxation
of body and mind (before or after race)
Active Recovery (e.g. Swim down)
Shown to be the BEST method of lactate removal. The more muscles
involved the more rapid lactate removal will be.
How does the body remove lactate
The lactate produced by the muscles during a maximal swim moves tot he blood where
it is used by the muscles, liver and the heart. This is achieved by increasing the
blood flow to the muscles which delivers more oxygen and nutrients tot he muscles
and allows the waste products to be removed. This process produces heat, which causes
the body to become dehydrated, this will affect your next swim.
Practical Guidelines
Do not just sit there - keep moving and Swim down,
- duration approximately 20 minutes
- if there is no swim down facility, go for a run, row, skip etc. anything which keeps
your muscles active but it must be low intensity for about 20 minutes
- re hydrate make sure you have a drink after your swim, if you are dehydrated yo
cannot swim your best no matter how hard you try
Why bother ?
What happens if you do not swim down
- You will not be able to swim fast in your next race and your training will start
to suffer.
- You will start to get tired early in the race, you will be to tied to train,
- You will not perform to your best in training or at a competition .
The facts
No swim down means
- Poor performance
- Sore, aching muscles
- No energy
- More injuries
Not only important for competition but also vital after every training session!
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