Reddit mentions of TriggerPoint Grid Foam Roller with Free Online Instructional Videos, Original (13-Inch), Lime

Fractional plates

Bluetooth headphones

Foam roller

Honestly, other than diet and recovery techniques, I don't think you're missing out on too much. It's great that you're doing this. I would recommend throwing a little bit of cardio in there during the afternoons or something, then that would be great. Just run for twenty minutes a day.

Swam competitively from first grade to twelfth. I started off with, like, thirty minutes of practice a day. Once I got to high school, practices ranged from 2 hours to 4.5 hours, with Sundays as days off. Never really took into consideration how many laps we did, but I want to say anywhere between 7000 to 10000 yards a day (or about 280 to 400 laps). I stopped competitive swimming after high school because my doctor said my knees and ankles were really weak or something, so now I'm just swimming an hour a day. Still don't know how much I swim, but I would guess anywhere from 1000 to 2000 yards. As for times, used to be 5AM to 6-6:30AM and then again at 3:30PM to 6:30PM, which included dryland (like weights, cardio, abs); on Saturdays, practices were from 9AM to 11AM. Once I dropped competitive swimming and got to college, I would swim before my classes start from 7AM to 8AM; if I'm back home, I would just swim an hour before or after work at the YMCA I work at, so I could start at 7AM or start at 7PM, depending on what my schedule looks like.

I would never use a sauna or steam room. As stated by that other guy, those things drain your energy. I would always get the feeling of being in bed for like 16 hours and trying to get up. A cheap way to recover is to stretch before AND after your swims. If you have the time, can afford them, and can find a place, a few other things you could do are ice baths, massages, and buying a foam roller. But the best way to recover is, hands down, getting seven to nine hours of sleep a day so you won't feel like shit.

Diet is kinda tough. For competitive swimmers, our diets would change depending on what part of the season we were in. For instance, before a big meet, we would load up on protein and fats and stay low on carbs. However, for the most part, I think the casual swimmer can do the same. Obviously, avoid anything high in sugar (soda) and try to avoid preservatives. Fast food will also make you feel really bad. (Only exception to that is something that has electrolytes, like Gatorade for after practices.) For me, before every practice, I would eat a small protein bar and then make myself a really healthy shake (usually vegan) for after both practices. Never really kept anything consistent for my meals, but a constant was always a green salad mixed with fruits (no dressing). Every Saturday night, I would have wings or something more on the unhealthy side since I didn't have practice on Sundays.

Also, stay hydrated.

I use this one https://www.amazon.com/TriggerPoint-Roller-Online-Instructional-Original/dp/B008YPZQCU?th=1

To do quads, just lie on your stomach with your quads on the roller and then slowly walk up and down with your hands to roll between knee and hip. Stop when you land on a sore spot and put pressure there for a few more seconds. And then roll onto your side and do IT band.

Sorry, don't mean to hijack the great suggestion, but if you plan on doing a lot of fitness stuff, this grid roller might last longer. My friend is very active, and he says this is more durable than the foam rollers which can shrink and compress over time. (Twice the price of what was suggested tho.)

But wow, crossfit! I have been oggling them for a long time and when I can find work again, I think I will splurge and pay the exorbitant monthly fee. Drool...

I use a foam roller... this one in fact. It looks like nothing but boy howdy its great.

http://www.amazon.com/Trigger-Point-Performance-Revolutionary-Roller/dp/B008YPZQCU/ref=sr_1_3?s=exercise-and-fitness&ie=UTF8&qid=1425485485&sr=1-3

Thanks! Is this a good roller? https://www.amazon.com/TriggerPoint-Roller-Instructional-Original-13-inch/dp/B008YPZQCU/ref=sr_1_1_sspa?keywords=trigger%2Bpoint%2Bfoam%2Broller&qid=1574269924&sr=8-1-spons&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyR05JRk1QQ0QwTUxCJmVuY3J5cHRlZElkPUEwMDU4NTkxVERXQ1hIQUIxMDRDJmVuY3J5cHRlZEFkSWQ9QTA0NzkzMTQyU1REUVdMVkQxQVIzJndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ&th=1