{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Warm-Down Swim",
      "kind": "common"
    },
    {
      "text": "Recovery Swim",
      "kind": "common"
    },
    {
      "text": "Easy Swim",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "latissimus-dorsi",
        "role": "prime-mover"
      },
      {
        "muscle": "pectoralis-major",
        "role": "prime-mover"
      },
      {
        "muscle": "deltoid",
        "role": "synergist"
      },
      {
        "muscle": "triceps-brachii",
        "role": "synergist"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "synergist"
      },
      {
        "muscle": "quadriceps",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "extension",
          "adduction",
          "internal-rotation"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "cardio",
      "conditioning"
    ],
    "movement_patterns": [
      "swim"
    ],
    "mechanics": "compound",
    "force": "mixed",
    "kinetic_chain": "open",
    "laterality": "alternating",
    "planes": [
      "sagittal",
      "transverse"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "pool"
      ]
    ]
  },
  "external_ids": {
    "wger": "2487"
  },
  "id": "oec:cool-down-swim",
  "instructions": {
    "setup": [
      "Enter the pool safely and position yourself in your lane to begin swimming."
    ],
    "steps": [
      "Push off the wall into an easy, relaxed stroke such as freestyle, backstroke, or breaststroke.",
      "Swim with minimal effort, emphasizing long, smooth glides and gentle propulsion.",
      "Breathe easily and rhythmically without straining or holding your breath.",
      "Continue swimming until your breathing settles and your heart rate returns closer to baseline."
    ],
    "breathing": "Breathe smoothly and rhythmically without breath-holding, allowing ventilation to slow down naturally.",
    "cues": [
      "Long and relaxed strokes",
      "Emphasize the glide",
      "Let your heart rate drop"
    ],
    "common_faults": [
      {
        "fault": "Swimming at too fast or aggressive a pace.",
        "correction": "Slow your stroke rate down and prioritize smooth relaxation over speed."
      },
      {
        "fault": "Holding tension in the neck and shoulders.",
        "correction": "Relax your upper body and allow the water to support your head and torso."
      }
    ],
    "safety": {
      "precautions": [
        "Swim only in designated swimming areas with active lifeguard coverage or safety personnel present.",
        "Exit the pool if you experience extreme fatigue, cramping, or lightheadedness."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "distance",
          "heart-rate",
          "rpe"
        ]
      },
      {
        "required": [
          "distance",
          "duration"
        ],
        "optional": [
          "heart-rate",
          "pace",
          "rpe"
        ]
      }
    ],
    "records": {}
  },
  "name": "Cool-Down Swim",
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Cool-Down Swim",
        "url": "https://wger.de/en/exercise/2487/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:swimming"
    }
  ],
  "setup": {
    "position": "prone"
  },
  "status": "active",
  "summary": "An easy-paced swim performed at low intensity to gradually lower heart rate and promote active recovery."
}