January 15, 2015 – Masters Program

Active Recovery Swimming Session
Program courtesy of Heidi Fearon
A.
Drills today will mimic open water swimming training as well as main set.

Two sets of:
25 Meters – take 5 strokes, then lift your head to look at a fixed point (used that fixed point every 5th stroke and always breathe to the same side
Rest 15 seconds

Two sets of:
25 Meter Breaststroke
Rest 15 seconds

Two sets of:
25 Meters – take 5 strokes, then lift your head to look – same as the first drill
Rest 15 seconds

Two sets of:
50 Meter Kick-Only (with or without a board)
Rest 15 seconds

Two sets of:
50 Meter Pull
Rest 15 seconds

Two sets of:
Swim 100 Meters (alternate 25 swim/25 lift and look every 5th
Rest 30 seconds

Two sets of:
50 Meter Pull @ 80% effort
Rest 30 seconds

Two sets of:
50 Meter Kick-Only (with or without a board) @ 80% effort
Rest 30 seconds

One set of:
Swim 200 Meters – breathe every 3rd stroke, build effort throughout

**Repeat the warm up set if you need or want additional yardage as a 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.