April 9, 2015 – Regionals Program

Active Recovery Swimming Day
Program Courtesy of Heidi Fearon

Drills that limit your oxygen intake are hugely mental. Notice as you panic that your body utilizes more oxygen. As you hold your breathe longer, the bigger muscle groups get the most fatigued because they require more oxygen. Set your mind to achieve your goal and go for it – no negative self talk. Just notice if you fall short and what was going on in your head when and if you did and try again.

If you are not a very competent swimmer, please choose the every 5th stroke drill (option #1). As you progress, you can choose option #3. If you are holding 50 seconds or faster for you regular paced 50’s you should be able to achieve option #3.

A.
4 x 50 fingertip drag – 50% pace, then rest 15 seconds
4 x 50 thumb brushes thigh – (focus on a strong finish at the thigh) – 50 % pace, then rest 15 seconds
4 x 25 – Choose one of the three options below

Options:
1) breathe every 5th stroke
2) take 1 breathe per 25 or
3) no breathe, rest 15 seconds between each

Pace Work:
4 x 25 every 30 seconds – try to come in at the same time, i.e. 17/20 or 25 (think 70% effort)
4 x 50 every minute – try to come in double of what your 25 was, i.e. 40/50 etc
4 x 100 every 2 minutes – try to hold pace of double your 50

If your pace fell off dramatically you went way too fast, so we try again.

4 x 50 every minute 70% effort – try to come in at the same time 40/45/50
2 x 100 every 2 minutes double your 50 – try to come in on the 1:20, 130, or 1:40
4 x 50 25 yards 70% effort and 5 burpees; 25 yards 70% effort – 20 seconds rest
(Focus on relaxing the swim feel strong and long but relaxed; push the burpees and try to make the swim recovery.)

Warm down

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.