Swimming Technique and Active Recovery Session
Swimming workouts designed by Heidi Fearon
A.
I.
4 Minutes of Hip Flexor Mobility of Your Choice
4 Minutes of Anterior Shoulder Mobility of Your Choice
4 Minutes of Quad Mobility of Your Choice
4 Minutes of Lat & Subscap Mobility of Your Choice
Focus on relaxed breathing throughout these mobility drills. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern.
II.
Warm-Up Technique Drills
Four sets of:
50 Meter Finger-Tip Drag
Rest 20-30 seconds
Followed by…
Four sets of:
50 Meter Pull
Rest 20-30 seconds
Followed by…
Four sets of:
25 Meter Breathe Every 5 Strokes
Rest 20-30 seconds
Main Set
Two sets of:
50 Meter Pull @ 60% effort
Rest 15 seconds
Followed by…
Two sets of:
100 Meter Breathe Every 3rd Stroke @ 70%
(focus on long streamlines off the wall)
Rest 30 seconds
Followed by…
Two rounds of:
200 Meter Freestyle @ 60%
20 Push-Ups
20 Air Squats
(use the push-ups and air squats as an opportunity to feel the transition to dryland movement and back into the water)
Optional Finisher
Two sets of:
50 Meter Kick
Rest 15 seconds
Followed by…
Four sets of:
25 Meter Swim
(goal is to make the 25m in one breath, but be safe and take a breath or two if necessary)
Rest 20-30 seconds
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 (we love the NormaTec units at Invictus), electrical muscle stimulation (Compex or Marc Pro), 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.
Swim done, great swim day, thank you!
Shoulder cupping & compex recovery
Yoga class this eve at the gym. 🙂
EMOM 10 min
2 Power Cleans 185
CFM 4 Rounds: 300-m run, 4-3-2-1 rope climbs, 30 yd sled push (4×45) T2- 12:35
Snatch Training/Practice 95, 135, 165x 4, EMOM 5 min (2x Sq. Snatch 135)
CFME E2M for 5 rounds 4 back sq. at 80% (225 lb)
AMRAP 10 min (reps 3-6-9…) : DB Snatch (50 lb), Box Jumps at 24″
T2- 18s + 14 DB Sn.
Done as written, mobility before and after. Glad I did it body felt great after. Thank you for the programming.
A. Swim done as written. 10:51 on the 2 rounds for time
From yesterday DT
A. Done
B. 78/85 kg
C. 5’59”/12’39” (dead after first all out)
D. Done
A1. Done
A2. Done – 9:30 for the 200m swim, 20 push, 20 squat
B. Subbed ROMWOD
C. Contrast shower
D. Done
E. Done