I use "Recovery" loosely here! This was still a solid swim, however it was my one workout for today and I integrated a lot of varied intensities and strokes to just keep my body moving and to stretch out every angle of my body! Swimming is the ultimate recovery tool for me, especially after hard or long bike , runs or strength workouts that leave my muscles tight and sore. Even a hard swim can be considered "recovery" simply because its giving the body a break from anything weight bearing, and is easier on the joints. I typically swim 5 days a week, and although a good hard swim workout will leave my arms quivering and body fatigued, I can still get in the next day and be able to complete another good workout using different intensities/intervals, strokes or tools such as pull buoys/paddles and fins. This is why I love swimming so much, there is so much to be improving on and so much you can do in the pool!!!
Yesterday I did a "long" run, 12 miles with 12 big hills for Christmas! I haven't been running as regularly as I had because ofa tight back/hamstring which has been agitated for some time now. Even having taken some time off the road, all my cross training continues to allow me to go out and run a distance like this without a problem! Today was a perfect day to get in the pool for a long swim , to help recover my running muscles and loosen up! I did 4400 short course yards as follows...
4400 SC YDS
Warmup : 1500 straight freestyle, moderate effort with pickups in the last 500
Main Set # 1: 2x through
6x 50 Free build on :45 round 1 / :40round 2
50 kick on 1:10
6x 50 pull buoy on :50 round 1 / :45 round 2
50 kick on 1:10
Main Set #2
12x 75 as free/stroke/free by 25 on 1:05(I alternated odds back, evens breast)
500 pull paddles and buoy
This was a great mix for today. I was able to get a good 1500 straight to start off, then worked a little of my anaerobic system with some 50 sprints to get the heart rate up. The 12 x 75's with stroke mixed in really helped loosen up my legs and work different muscle groups. This would be a great swim to do after a Long Run day or race!