How to Go Swimming After Leg Workouts

Not everyone has the time to make it to the gym every day, and if you're one of those people, you may feel the need to combine your workouts and include strength training and cardio on the same day. Doing both exercises on the same day is pretty common, and that cardio session could actually reduce your soreness from the lifting, says Bodybuilding.com. Swimming is one form of cardiovascular exercise that you can do post-lifting. You may just have to take it a bit easier than you would on swimming-only days.

Instructions

    • 1

      Stretch your muscles before you get in the pool. Do a combination of traditional static stretches, such as crossing your arms across your chest, lunging or placing your toes up a wall, as well as dynamic stretches, such as arm circles and hip rotations.

    • 2

      Aim for a light workout at about 50 percent of your maximum capacity. Since you just worked your legs pretty hard, you'll likely find that you don't have as much power as you would have without the leg workout. Aim for a shorter workout that still fulfills the CDC's guidelines of about 30 minutes of aerobic exercise, but don't push yourself to the max.

    • 3

      Focus on technique instead of speed. Since you're going at a slower pace, you can take extra care with your head and trunk position, your kicks, and your arm movements. For the freestyle stroke, ensure that you're kicking your legs from the hips. When your hand comes into the water during your arm stroke, point your fingers down toward the bottom of the pool and point your elbow upward. Keep your neck in a neutral position. Since good technique is so important for being a better swimmer, ask a swim coach to check out your technique and give you some tips.

    • 4

      Use a pull bouy to give your legs a bit of a break. Holding that bouy between your legs allows you to focus on your upper body during the workout, though you'll need to take care to ensure you're continuing to use proper form. When using a pull bouy, focus on deriving your energy from your core muscles as opposed to your shoulders, advises coach Chris Campbell of U.S. Masters Swimming.