Post swim routine is something most swimmers rush. Out of the pool, quick shower, into the car with wet hair. At our Samford gym we coach squad swimmers, triathletes and adults back in the water, and a simple 30-minute routine after the session makes a real difference to how the next one feels.
What swimming asks of your body
Swimming loads the shoulders and upper back heavily, keeps you horizontal for a long time, and leaves you in chlorinated or salt water for an hour or more. A good routine afterwards looks after the shoulders, gets food in, and deals with skin and hair.
A 30-minute post swim routine
| When | What |
|---|---|
| 0 to 5 minutes | Easy 100 to 200 metres of loose swimming, then out |
| 5 to 10 minutes | Shoulder and upper back mobility on the pool deck |
| 10 to 20 minutes | Fresh water shower, hair rinse, skin care |
| 20 to 30 minutes | Snack and fluid |
Shoulder mobility on deck
- Doorway or wall pec stretch, 30 seconds each side
- Thread the needle on all fours, 6 each side
- Band pull-aparts, 15 slow reps
- Wall slides, 10 reps
Our shoulder mobility workout has the full version for days you have more time.
Food and fluid after the pool
You sweat in the water even if you do not notice it. Drink to thirst, and have a snack with carbohydrate and protein within an hour: yoghurt and fruit, a sandwich, or a milk drink. Our pre workout snack guide lists easy options that travel well in a swim bag.
Skin and hair in your post swim routine
- Rinse in fresh water as soon as you can, including your hair.
- Use a gentle shampoo and a body wash you get on with.
- Apply your usual skin lotion straight after drying.
- Wear a cap in training if long hair is a hassle.
- Dry your ears and the skin between your toes properly.
Some swimmers also apply a little oil to the lengths of their hair as part of their own cosmetic routine. If that is you, here is a plain how-to on castor oil for hair.
Dryland work between swims
Swimmers who add two short strength sessions a week tend to cope better with training blocks. Rows, presses, single-leg work and trunk control are the base. Our strength training over 40 guide explains how to fit it around a busy week.
Open water swimmers
Outdoor and ocean swimmers have a few extra jobs. Get out of a wet wetsuit quickly, especially in winter, and put on warm, dry layers before anything else. Rinse the salt off skin and hair when you can. Reapply sunscreen if you are staying at the beach, and drink some water even if you do not feel thirsty, because sun and salt add up over a morning.
Keep a dedicated swim bag packed with a towel, warm top, snack and water bottle so the routine happens without thinking.
Common questions
Should swimmers stretch after training?
Gentle shoulder and upper back mobility is a good habit. Keep it easy and controlled.
What should I eat after morning squad?
A proper breakfast with protein and carbohydrate within an hour, such as eggs on toast or oats with yoghurt.
Do I need a shower straight after swimming?
Yes, a fresh water rinse for skin and hair is worth the two minutes.
How many dryland sessions should I do?
Two short sessions a week is plenty for most adult swimmers.
When to get it checked
If your shoulder aches during or after every swim, or one side is noticeably stiffer, see an exercise physiologist. Swimming shoulder problems usually respond well to the right strength work.