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Recover Like a Champion: Lessons Learned from the Rottnest Channel Swim for Open Water Swimmers

The Rottnest Channel Swim is an incredible feat of physical and mental endurance, pushing swimmers to their limits as they traverse the 20km stretch of open water between Cottesloe Beach and Rottnest Island.

As a coach, I've seen firsthand the toll that intense physical activity can take on the body, which is why I want to share with you the top takeaways I learned from the Rottnest Channel Swim about recovery.

Whether you're an experienced open-water swimmer or just starting out, these tips will help you prioritize your recovery and ensure you're taking care of your body every step of the way.

Importance of a Recovery Plan:

Your body needs time to heal and recover after any intense physical activity. This is why having a recovery plan in place is crucial, especially after a gruelling open water swim like the Rottnest Channel Swim.

Our team at Formidable Strength & Conditioning has developed a 2-week recovery training plan that includes stretches, exercises, and nutritional guidance specifically designed to help your body recover as quickly and efficiently as possible. If you're struggling to recover after the swim, our free recovery plan can be a game-changer.

Listen to Your Body:

During the Rottnest Channel Swim, you likely learned the importance of listening to your body. It's important to continue doing so after the race. If you feel any pain or discomfort, take it easy and don't push yourself too hard. Open-water swimming can be tough on the body, so it's important to listen to what it's telling you.

Take Time to Enjoy Yourself:

The Rottnest Channel Swim is an incredible accomplishment, and you deserve to celebrate your success. Take time to enjoy yourself after the race. Spend time with friends and family, soak up the beautiful scenery, and savour your accomplishment. Celebrating your success can be a great way to recharge both mentally and physically.


Recovery is just as important as training when it comes to open-water swimming. By prioritizing recovery and following these tips, you can ensure you're taking care of your body and recovering like a champion. If you need help developing a recovery plan or want to learn more about optimizing your recovery after an intense swim, feel free to reach out to our team at Formidable Strength & Conditioning.


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