February 19, 2015 – Masters Program

Active Recovery Swimming Session
Program Courtesy of Heidi Fearon
A.
Four sets of:
25 Meter Breathe Every Third Stroke
(Breathe every stroke – both sides – and pause for a count of 3 seconds on each side of your body before rolling to the other side)
Rest 20 seconds between each 25 Meter efforts

Four sets of:
25 Meter Finger Tip Drag and Thumb to Thigh
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.
TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.)
Rest 20 seconds between each 25 Meter efforts

Four sets of:
25 Meters – Count Your Strokes
Rest 20 seconds between each 25 Meter efforts

Four sets of:
25 Meters Easy
25 Meter Sprint @ 100%
Rest 15 seconds

Four sets for times of:
Swim 25 Meters
5 In-and-Outs
(jump out of the water onto the deck and jump back in)
Rest 10 seconds

Four sets of:
25 Meters Easy
25 Meter Sprint @ 100%
Rest 15 seconds

Four sets for times of:
Swim 25 Meters
5 In-and-Outs
(jump out of the water onto the deck and jump back in)
Rest 10 seconds

100 Meter Pull
Rest 20 seconds

50 Meter Kick-Only (with or without a board) @ 80% effort
Rest 20 seconds

100 Meter Build Throughout
Rest 20 seconds

50 Meter Kick-Only (with or without a board) @ 80% effort
Rest 20 seconds

100 Meter Pull

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.