Active Recovery Swimming Day
Program Courtesy of Heidi Fearon
A.
DRYLAND:
50 V-Ups – try to go unbroken
WARM UP:
Four sets of:
50 Meter Finger Tip Drag @ 50% pace
(focus on one goggle in and one out when you breathe)
Rest 15-20 seconds
Four sets of:
50 Meter Thumb to Thigh @ 50% pace
(focus on a strong finish at the thigh)
Rest 15-20 seconds
Four sets of:
25 Meter Swim – Take 5 strokes then lift your head and look to mimic ocean swim
Rest 15-20 seconds
Four sets of:
Streamline Off the Wall – push off on your back roll onto your belly and take a stroke (flip turn drill)
MAIN SET : (focus on form for your swim – maximize streamlines – control your breath in the swim – smooth and long is fast. Push the dryland portion.)
Four sets of:
100 Meter Swim @ 100% effort
Rest 60 seconds (goal is to try to keep the times the same)
Rest 3 minutes
For time:
Swim 200 Meters @ 100% effort
(goal is to be within 10 seconds of doubling your 100 time)
Rest 2 minutes
Four sets of:
Swim 50 Meters @ 100% effort
Rest 30 seconds
Rest 60 seconds
Four sets of:
Swim 25 Meters with Breathing Options Below
Choose one of the three options:
(1) Breathe every 5th stroke – both sides – and pause for a count of 3 seconds on each side of your body before rolling to the other side
(2) Take 1 breath per 25 meters
(3) No breaths
Rest 15-20 seconds between each 25 Meter effort
Four sets of:
Streamlines for Distance
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.
A. first time ever doing swimming for fitness/active recovery vs just splashin around. man, that was hard! scaled things a bit since im new to this whole thing. can’t wait to do this on a more consistent basis, it was a lot of fun and relaxing. 2 x 50m FTD 2 x 50m thumb to thigh 4 x 100m (don’t know my times) 4 x 50m 4 x 25m with breathing option 1. definitely thought i was gonna pass out on some of these. practiced some streamlines, but think i was doing them wrong. will have to watch a buncha… Read more »
Second time doing a swimming workout so don’t laugh too hard 🙂
50 unbroken V-ups (after when I got home – ouchy!)
warm-up: done but in 25m at a time with a little rest
workout (all modified to shorter distances):
-4x50m (that’s as far as I can go keeping my breathing controlled, which is an improvement from last time haha!)
-4x100m performed as breaststroke (I can do that forever)
-4x25m fast with one breath in the middle and rested 1 min between sets
-streamlines: done
Completed swimming today, went well…
100m sprints = 1:45/1:40/1:40/1:45
200m sprint = 3:35… not too far off pace
CJ — I know it was brought up at the beginning of this cycle, but are you planning on doing Team oriented workouts for those of us that choose to go team and that are following this program? We are in the South Region so it’s getting close to go time, so figured I would ask before we start adding in our own Team workouts in the coming weeks.
Thanks.
Undefeated CrossFit team “Streak” would love to know too! 🙂