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Competition Standards


Why we swim down

No swim down means:-

  • Poor performance
  • Sore aching muscles
  • No energy
  • More injuries

Swim down is not only important for competition, but is also vital after every training session!

What will happen if you don't swim down?

  • Your next swim will be compromised/your training will start to suffer
  • You will start to get tired early in the race/you will be too tired to train
  • You will not perform to your best in training or at competition


  • Don't just sit there - keep moving!!
  • Swim down :-
    • INTENSITY :- Moderate
    • DURATION :- Minimum 800 metres
  • If there is no swim down facility :-
    • Skip
    • Use stretch bands
    • (both low intensity)
  • Rehydrate :-
    • Make sure you have sport drink after your swim. If you are dehydrated you cannot swim your best no matter how hard you try

How does the body remove lactate?

The lactate produced by the muscles during a maximal swim moves to the blood where it is used by the muscles, liver and the heart.

This is achieved by increasing the blood flow to the muscles which allows the waste products to be removed.

This process produces heat, which causes the body to become dehydrated - this will affect your next swim.

What is the best way to recover?

  • Passive Recovery (Just sit and do nothing!!!)
    • Passive recovery after a race or maximal effort failed to significantly reduce lactate levels, even after 30 mins
  • Massage
    • Similar to passive recovery - levels still high after 30 min BUT god for relaxation of body and mind (before or after race)
  • Active Recovery (Swim Down)
    • This has been shown to be the best method of lactate removal. The more muscles involved the more rapid the lactate removal will be

After a race

  • Increased lactate levels
  • Increased waste products in the blood
  • Increased heart rate
  • Increased breathing rate
  • Increased adrenaline (excitement)

Main goal after a race

  • Reduce lactate levels to resting levels
  • Remove waste products from the blood
  • Reduce heart rate and breathing rate to resting level
  • Restore energy stores


To visit our online shop to purchase club kit, please click on the link below

Club Online Shop


Club Gala (8)


Friday 7th November 2015


Age on 7th November 2054

Warm-up 5:00pm

  • Girls Open 200 IM
  • Boys Open 200 IM
  • Tadpoles 25m Free
  • Girls JC & JD 100 IM
  • Boys JC & JD 100 IM
  • Girls Open 100 Breast
  • Boys Open 100 Breast
  • Tadpoles 25m Back
  • Girls Open 200 Back
  • Boys Open 200 Back
  • Girls Open 50 Free
  • Boys Open 50 Free

Entries to be in by Friday 23rd October 2015

Posted : Thursday, Oct 1 2015

Recent Club News

Hull Regional Qualifier 2015 Results
Club Championships 7 2015 Results
Hull Open 2015 Full Results
Club Meet Date Change
Club Championships 6 2015 Results
Club Kit Available Online
Club Championships 5 2015 Results
KUHSC Easter Open 2015 Results
Burns Open Meet Report
Club Championships 3 2015 Results

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