warmdowns

I always end with either 2x100 or 3x100 on 1:50. That allows me to swim a slow pace and get about 15-20 seconds rest after each 100. My goal is to not be breathing too hard when I get out of the pool. If I have to swim hard right to the end and get out without a cool-down, I feel it that night and the next day - I get stiff/sore. I have never done drills during the cool-down, but I like the idea.

I usually warm-down, but it depends on the time. I usually do 200-300 metres, easy stroke or kick.

Another vote for I get stiff & sore if I don't do a warm down.

I may be the only person who likes to warm down this way, but you might want to try it. Do 4-6 very slow 50s freestyle. During the first 25, hold your breath while peacefully chanting the word "OM" or "peace" to yourself. Do an open turn and breathe all you want on the wall before pushing off. Then paddle back the second 25 breathing as much as you want. There's a deeply relaxing meditative quality for me to this, and I think the deep breath-hold 25 reinforces it. I should say that it's easy for me to swim a 25 without breathing, and this might not be the case with everyone. The goal is not to feel hypoxic at all--just relaxed, smooth, peaceful. If you feel the urge to take a breath, by all means do so. Anyhow, I don't know if this has any positive effects for swimming per se, but I do find it is stress relieving for the mind!

Jim, You are not the only one that likes to do "no breathers" to warm down! They really do help you relax! When my coach told us to do these one day, i thought he was CRAZY! I tried them and was amazed at how relaxing it truly was. IF YOU RELAX! That is the key. it makes you really feel the water and relax, slowing your heartrate down and stretching your muscles out. It felt great! YOU ARE NOT ALONE! ;)

although my time too is limited.as are most swimmers,i still try to slip some sort of warmdown in even if i never warmed up!!!!!!the lactate thing(i think thats how its spelt)you can feel it if you dont do some "easy lengths"straight after thrashing your body!!!gets the blood normalised..

I firmly believe the warm down is close to useless after a swim workout, but I do believe that stretching after a workout is essential. Stretching when the muscles are warm allows them to go through a larger range of motion than when they are "cold.” A warm down, for those of you who think it is beneficially, will be mentally beneficial after swim workouts. You can have your time to relax and swim easy. But if you do this at a swim meet with more than an hour between events, this is bad!!! As far as warming down, I would only do it if I was at a meet, with my next race was less than an hour away. Studies have shown that after an hour, the blood lactate concentrations in the blood are the same for someone who has warmed down, and someone who has not. But before an hour has passed, the person who has warmed down has a lower lactate concentration. Those who warm down after a race who do not have another race for longer than hour, actually have lower glycogen concentrations in their muscles as opposed to those who don't warm down. Glycogen fuels the muscles. More glycogen is a good thing. -Swim a race -Less than one hour until your next race -Warm down to clear lactate. This sacrifices glycogen resynthesis, but lactate clearance is more important -Swim a race -More than one hour until your next race -Do not warm down. Lactate clearance will not be enhanced. A warm down will cause glycogen resysthesis to be compromised.

Wow! I've never heard that before. I know a warm-down always seems to help me! I can't imagine NOT warming down...especially after a hard race like 200 IM or 200 free! "Rigor mortis" sets in if I don't! I guess everyone is different! It probably depends on how much lactate you have in your muscles after a race. If I remember right, sprinters tend to form more lactate sooner in a race than distance swimmers. There are so many variables that come into play. I think you should probably experiment and see what works for you as an individual.