Active Rest Intervals

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    Admin Mediterra

    You may also use Active Rest in place of Passive Rest to further improve your ability to recover.

    • Passive Rest = standing or floating at the wall, no movement.
    • Active Rest = continuing to swim or drill at lower intensity, keeping the body moving while recovering heart rate and attention.

    Whatever amount of Passive Rest you would like to start with is ok – the point is to allow your heart rate and attention to recover sufficiently so that you can maintain highest quality stroke control during the entire set, at the intended intensity level.

    Note: the swimmer has to keep in mind what level of intensity he is training his body to adapt to – so he must allow his body and brain to recover just enough, but not too much.

    The next step in fitness is to gradually reduce the amount of rest time you take in order to train your body and brain to recover in shorter periods of time.

    The next step (or in parallel) is to replace Passive Rest with Active Rest – swimming at lower intensity level, but continuing to move forward in the water.

    All of this is stimulating the body and brain to improve their efficiency, to strengthen the systems that process waste products in the blood stream and to increase blood supply to the critical areas of the body and the brain. This is the actual definition of fitness – your body will be able to get more done for less energy expense and quicker recovery.

    Through interval training, you can ultimately train your body and mind to sustain great physical exertions and achievements.
    Active Rest can be in the form of drills or whole stroke or mixed. The point is you are lowering intensity in some way to recover both heart rate and attention. These intervals can be as small as a few strokes or a length or two, or dozens of strokes. The idea is that you don’t stop moving, you just lower intensity level and train the body to rest while still working.

    Here are some ideas for Active Rest:

    • Swing Switch with Pause at Mailslot
    • Swing Switch with No Pause
    • Long, smooth, slow motion stroke (also known as [Slide And Glide])
    • One-Arm Swimming Drill
    • Fist Swimming
    • Silent (splashless) swimming


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