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.
Did Wednesday programming as I took the kids ice skating yesterday on the last day of their Winter Break.
Mobility completed
A) Completed. Need more work on handstand walks but was able to get it done 3′ to 5′ at a time.
B) 165#/195#/225#/255#/285#/305#
I made one last attempt at a 1RM and pulled 325# which is a 25# PR from my
old 1RM.
C1) No sled. Sub 25M Farmer Carry with 70# KB
2+6HSPU
C2) 2+Handstand Walk (handstand walks were done 3′ to 5′ at a time)
90 minutes of Nordic walking. Have spent lot of time on this holiday week to plan my nutrion plan and how I spent next few months before next masters offseason starts. Goal is to take a leap…
I can’t get to the pool today, but had a long cold shower and then hit the box for 3 rounds of 10TGUs & 5 strict MUs. Afterwards I managed to link a few no-false-grip MUs, finally. Time to rest…