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Maximising Your Training for the Rottnest Channel Swim: A Guide to Optimal Recovery

As a coach, I often talk to my athletes about the importance of recovery, especially during their heaviest training blocks before tapering down for a big event like the Rottnest Channel Swim. Recently, one of my athletes came to me feeling overwhelmed by the training load, so I sat down and reminded her of our tried and tested recovery strategies.

Our top three strategies for optimal recovery are refuelling and rehydration, sleep hygiene, and using our 100-point recovery checklist. Refuel & Rehydrate

After each training session, it's crucial to refuel and rehydrate to help your body recover and prepare for the next session. A great way to do this is by having a nutritious meal within 30 minutes of finishing your swim, along with drinking water and electrolyte-rich drinks to replenish lost fluids. Another way to ensure proper refuelling and rehydration is to keep track of your fluid intake throughout the day and to carry water with you wherever you go.

Sleep Hygiene

Sleep is critical for recovery and performance, and it's even more important during heavy

training blocks. To ensure you're getting the best sleep possible, establish a consistent sleep routine, and aim for 7-9 hours of sleep per night. Turn off all electronic devices an hour before bed, and create a relaxing environment to help you wind down and fall asleep more easily.

100-Point Recovery Checklist

Recovering from swim training takes more than just refuelling, rehydrating, and sleeping

well. To make sure you're covering all your bases, use our 100-point recovery checklist, which covers everything from nutrition to stress management. This comprehensive checklist will help you identify areas where you might be falling short, and give you actionable steps to improve your recovery process. By incorporating these three strategies into your training, you'll get through your heaviest training blocks with ease and give yourself the best chance of performing at your best come race day.

I've seen firsthand the benefits these strategies can bring to my athletes, and I'm confident that if you implement them, you'll be in the best shape possible to tackle the Rottnest Channel Swim. Tips & Trick For Each

Refuel & Rehydrate:

A) After every training session, drink at least 16-20 ounces of water for every pound lost during training.

B) Consuming a recovery meal within 30 minutes of finishing training that contains carbohydrates and protein, such as a turkey sandwich with whole grain bread.

C) Planning and preparing nutritious meals for the entire day to ensure that you are getting enough nutrients to support your training.

Sleep Hygiene:

a) Establishing a consistent bedtime routine, such as reading for 30 minutes before going to bed. b) Keeping your sleep environment cool, dark, and quiet to promote better sleep. c) Avoid caffeine, nicotine, and alcohol before bedtime.

100-Point Recovery Checklist:

a) Stretching or foam rolling to release tension and improve mobility.

b) Taking an ice bath to reduce inflammation and speed up recovery.

c) Practicing deep breathing and mindfulness techniques to reduce stress and promote relaxation.


So, there you have it - our top three recovery strategies for getting through heavy training blocks while preparing for the Rottnest Channel Swim. And, if you're looking for even more tips and tricks to help you optimize your recovery, sign up for our swimming strong mailing list before the end of the week. Not only will you get access to our comprehensive recovery manual, but you'll also be the first to hear about all our latest training and recovery strategies. Trust me, you won't regret it!


Q: Why is refuelling and rehydrating so important for distance swimmers during heavy training blocks?

A: Refueling and rehydrating are important for distance swimmers because it helps replenish the energy and fluid lost during intense training sessions. This helps support the recovery process, maintain proper hydration levels, and reduce the risk of injury.

Q: What is sleep hygiene and why is it important for swimmers preparing for the Rottnest Channel Swim?

A: Sleep hygiene refers to the habits and practices that promote healthy sleep. For distance swimmers, this is especially important because sleep is crucial for recovery, both physically and mentally. Poor sleep hygiene can lead to increased fatigue and a decreased ability to perform at your best during training sessions.

Q: What is the 100-point recovery checklist and how can it help Rottnest Channel swimmers during their heaviest training block?

A: The 100-point recovery checklist is a comprehensive guide that covers all aspects of recovery, from nutrition and hydration to sleep and mental well-being. By following this checklist, Rottnest Channel swimmers can ensure that they are doing everything possible to optimize their recovery during their heaviest training block, giving them the edge they need to perform at their best.

Q: How can implementing these recovery strategies help Rottnest Channel swimmers during their heaviest training block?

A: By implementing these recovery strategies, Rottnest Channel swimmers can support their bodies during their heaviest training block, reducing the risk of injury, and improving their overall performance. These strategies will help them recover faster, maintain their energy levels, and stay motivated as they work towards their goal of completing the Rottnest Channel Swim. References:

  1. Hydration for athletes. (2019, February 21). Retrieved from

  2. Sleep hygiene: Strategies for better sleep. (2019, June 24). Retrieved from

  3. Smith, T. (2018, June 20). The science behind recovery and why it's essential for performance. Retrieved from


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