Three separate studies analyzed the best way to recover from a hard workout or race!

It's not resting, lying in bed, or icing down; it's working out passively. Here is an About-dot-Com article regarding the reasons and the research. From the article:

One study published in Medicine & Science in Sports and Exercise found that active recovery immediately after the event encourages recovery and reduces muscle lactate levels faster than complete rest. After hard intervals, one group rested completely while a second group exercised at 30 percent intensity between intervals.

The active group reduced blood lactate levels faster and could achieve a higher power output throughout the workout.

Three studies are are cited with links within the article [Link]

* There is only one way for me to recover from a tough workout or race and it's only three fast words to remeber: Hershy's Chocolate Milk.

VNSO Swim Workout - Dimitriy Coached

2oo Warm up

Transitional set:
6 x 100 - descending one-to-three, four to six,
over kick the last lap. 1:50 interval

Main set:
1 x 300 with a 1:50 base
1 x 400 with a 1:40 base
1 x 500 with a 1:30 base

Easy 50

Repeat with different interval:
1 x 300 with a 1:40 base
1 x 400 with a 1:30 base
1 x 500 with a 1:25 base

Warm down easy 150

About 3200 yards total

Race Training For Swimming Sprints from Timed Finals

Timed Finals posted a great article on swim sprints. A reader wrote in with a question and one of the answers given was rather clever:

• Colin M. answers: For what it’s worth, in swimming 50s with my TI stroke, I focus on getting more out of each pull, instead of turning the arms over faster. I make sure I complete the entire stroke, and also focus on the front quadrant swimming part. If I want to increase my speed, I do so by letting my hips set the pace. Since focusing on this TI stuff, I actually swim faster by taking fewer strokes, and making those count.

The article can be read here: [link]

Don't forget to RSVP for the SCAQ lactic workouts with Bonnie and Erik at LMU this weekend.