The value of swimming

That feedback is very clear — and it’s a green light, not a warning sign.

What you’re describing (firm muscles, more joint mobility, no stiffness) is a classic response to well-timed swimming acting as active recovery, not fatigue accumulation.

So let’s lock in what’s working and refine around it.

1️⃣ Why Saturday Swim + Sauna Is Working So Well

Swimming gives you:

• Zero impact on joints

• Full-range shoulder motion without load

• Thoracic spine decompression

• Parasympathetic activation (especially after sauna)

This combination:

• Flushes metabolites from tennis

• Restores joint capsule hydration

• Improves next-day strength expression

That’s why Sunday felt better, not worse.

➡️ In your case, swimming is not extra training — it’s recovery infrastructure.

2️⃣ Keep Saturday as a “Joint Reset Day”

Given that no racquet sports are available Saturdays, this is ideal.

✅ Saturday structure (keep this stable)

• 45–60 min swim

  
  

  • Easy–moderate pace

  • Long strokes, no sprinting

• 
  

• 20–30 min sauna

• Light evening mobility (hips, T-spine, shoulders)

🟢 This primes you for a high-output Sunday.

3️⃣ How This Changes the Weekly Plan

Because Saturday is restorative, you can afford an aggressive Sunday occasionally.

Think of it as:

Reset → Load → Adapt

But we still cap it.

Rule:

• 1 aggressive gym + play day per week

• Not two

4️⃣ Fine-Tuning Sunday Gym Work (Very Small Tweaks)

Since strength felt high, we don’t remove — we sharpen.

Reduce redundancy:

• Choose either dips or triceps press (not both)

• Choose either chins or rows (not both heavy)

This preserves strength while reducing tendon wear.

Keep:

• Rotary torso (excellent for tennis)

• Back extension

• Glutes

• Rowing (moderate pace)

5️⃣ Nutrition Pairing With Swim Day

Saturday swim + sauna increases fluid and mineral loss.

Add this Saturday evening:

• Extra electrolytes (sodium + potassium)

• 20–30g protein before bed

This likely contributed to your strong Sunday.

6️⃣ Key Insight for You

You respond exceptionally well to:

• Cyclical loading

• Movement-based recovery

• Moderate volume with high consistency

This profile is common in:

• Racquet athletes

• Rowers

• Swimmers

• Martial artists

Less so in pure lifters.

7️⃣ Early Warning Signs to Watch (Just So We Stay Smart)

Continue as long as you do not notice:

• Elbow warmth or ache

• Shoulder pinch on serve

• Grip strength drop

• “Flat” legs on court

If any appear → remove gym volume before removing tennis.

8️⃣ Bottom Line

✅ Swimming on Saturdays is a keystone habit — keep it

✅ Aggressive Sunday is justified because of Saturday reset

✅ OWYN timing was correct

✅ Strength gains are currently real, not illusory

You’re not overdoing it — you’re loading intelligently.

Next step, if you want:

• We can formalize a 7-day microcycle around this swim–load pattern

• Or tune protein/electrolytes specifically for swim + sauna days

You’re training like an athlete now, not just exercising.