Chad,
I read in a recent Muscle & Fitness article that plyometrics can be done in the pool. Louie Simmons says don’t take more than 20-30 minutes in extra workouts. Would it be feasible, to do 3-4 sets of squat jumps along with ab work?
If you seek active recovery, plyometrics are a bad choice. They’re way too hard on the joints and they do very little to increase the blood flow to the level it needs to be for maximum recovery.
My 100 Reps to Bigger Muscles protocol is your best bet to active recovery. Yes, Louie is absolutely correct when he says that recovery sessions should be very brief.