Active Recovery Swimming Session
Program Courtesy of Heidi Fearon
A.
Four sets of:
25 Meter Finger Tip Drag
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 10 seconds between each 25 Meter efforts
Four sets of:
25-Meter Pull
Rest 10 seconds
Four sets of:
25 Meter Kick-Only (with or without a board)
(think about pushing your butt back as you press down with the top of your foot, keeping your leg long and tight)
Rest 10 seconds
Five sets of:
Streamline Drills for Distance
(Push off the wall and see how far you can go in a streamline position. Keep your chin to your chest and arms tight behind your head, fingers closed tight, toes pointed.)
“Efficiency Sets”
In the sets below maximize your streamline from a dive after the burpees- think smarter not harder- focus on efficiency not effort.
Every 75-90 seconds, for four sets:
Swim 25 Meters
5 Burpees
Swim 25 Meters
Rest 60 seconds, and then…
Every 90 seconds, for 6 minutes (4 sets):
Swim 100 Meters
Rest 60 seconds, and then…
Every 75-90 seconds, for four sets:
Swim 25 Meters
5 Burpees
Swim 25 Meters
Rest 2 minutes, and then…
100-Meter Drill of Your Choice – think “active recovery”
B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)
C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….
D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.