January is that sweet, quiet space at the beginning of the year when intentions are fresh and momentum feels possible. Let’s take a breath together and talk about something just as important as every swim itself: recovery.
Swimming demands a lot from your body — especially those shoulders, lats, and core. And while getting in the water is energising, giving yourself permission to recover is what keeps you consistent, healthy, and ready for your next session.
Rinse the Day Off
Before anything else, there’s something almost ritualistic about a proper post-swim rinse.
A good wash routine prioritises chlorine-removal formulas like TRISWIM’s chlorine-removal body wash, shampoo, conditioner, and lotion. This doesn’t just help your skin and hair feel great again, it also removes lingering chemicals, rehydrates thirsty skin, and creates that ahhhh moment your body has been craving.
Imagine this: stepping out of the pool, squeezing every last bubble through your hair, massaging that citrus-fresh body wash into your skin, and washing the pool away — that’s your first step into reset mode.
Soothing Shoulders Post-Set
Those shoulders take a beating during training, especially if you’ve been doing a few too many pull sets or front-crawl repeats.
Here’s a gentle way to prioritise caring for them:
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Stretch your rotator cuff: Bring one arm across your chest and hold it gently with the opposite hand for 20–30 seconds.
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Shoulder rolls & mobility flows: Forward and backward rolls can help release tension and remind your muscles to lengthen after a big training session.
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Foam roll (if you’ve got one): Rolling around the lats and upper back can feel so good after an intense session.
Treat this not as another item on the to-do list, but as a gesture of kindness to the parts of your body that work hard for every stroke.
Quick Post-Swim Stretch Routine (5 Min)
You don’t need an hour — just a few mindful minutes. Try holding each of these stretches for 20–30 seconds, breathe deeply, and let your body settle back into itself:
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Child’s Pose — lands you into breath with a gentle stretch for shoulders and back.
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Hamstring Reach — sit tall, reach forward, and let the backs of your legs soften.
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Hip Flexor Lunge — open up those hips and let the hips unwind after kicking drills.
Unwind with a Swim-Down Spotify Playlist
There’s something about the right tunes that signals to your brain: Okay — it’s time to relax.
Here’s a vibe you might like to cue post-session:
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“Sunset Lover” – Petit Biscuit
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“Holocene” – Bon Iver
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“Night Owl” – Galimatias
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“Everything in Its Right Place” – Radiohead
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“Weightless” – Marconi Union (scientifically known to calm anxiety)
Pop those on while you stretch, hydrate, or shower — let the music ease you out of training mode and into calm.
Swimmer Journal Prompts
Sometimes self-care isn’t just physical — it’s reflective. Try these mindful prompts in your journal tonight:
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“Why do I swim?”
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“What part of swimming brings me joy?”
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“My favourite pre-race ritual and why it matters.”
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“What’s one recovery habit I want to keep this month?”
These aren’t chores — they’re gentle mirrors helping you remember why you show up every training session.
A Calming, Non-Preachy Nudge
Recovery doesn’t have to be complicated. It doesn’t need to be perfect. It’s a small series of moments where you choose you — your shoulders, your breath, your body, your calm. Let January be less about pushing harder and more about tuning in, listening, and being kind to yourself.
Start your recovery era here. Rinse. Rest. Recharge. You deserve it.