After the training session or race is done then a ‘cool-down’ should take place. This serves to prevent stiffness and or soreness after the session or workout and also promotes better and faster recovery ready for the next session or race. This can be carried out by light swimming to slowly bring the heart rate back to more normal [closer to resting] pulse. The cool down also promotes the processing of lactates built up during the session – by encouraging a blood flow through the muscles. The cool down period should last approx. 15 minutes, with a series of light stretching afterward.