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

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 and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance

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* 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.

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Joanne Parker
Joanne Parker
January 22, 2015 5:45 pm

Loving the swim recovery days 🙂

Renata Molliet
Renata Molliet
January 16, 2015 3:56 am

In Europe we wake up 9 hours before you…so if it’s possible to post the Workouts a little early it would be great ! Merci

KirstenF
KirstenF
January 16, 2015 4:02 am
Reply to  Renata Molliet

Exactly

Mike Papageorge
Mike Papageorge
January 16, 2015 4:07 am
Reply to  Renata Molliet

Yeah, my ‘open-box’ window starts in 2.5 hours. Poking around the site I’m realising now that what we get is a scaled version of the competitors WOD. So failing ours being posted I’ll scale and get busy 🙂

KirstenF
KirstenF
January 16, 2015 3:11 am

Where is todays workout??? I can only see the swimming from yesterday

Stephen Hutton
Stephen Hutton
January 16, 2015 3:06 am

Today’s workout?

Greg Major (57/5'7"/192)
Greg Major (57/5'7"/192)
January 16, 2015 3:04 am

Today’s WOD for 1/16/15??

Big Steve 40 6'3" 227
Big Steve 40 6'3" 227
January 15, 2015 7:10 pm

DId rest and mobility yesterday. Slept 10hrs and felt like a CHAMP today!
Here’s my yardwork (numbers for yesterdays wod)

A. 255#, 305#, 330#, 380#, 405#
B. 3+23 (Lung burner!) WOOOF!
C. 1:26, 1:31, 1:36, 1:40 (Wall Ballz fa days. 2 Tall guy movements Sweeet!!)
D. Pass – 155# RDL.

Mike Steckler
Mike Steckler
January 15, 2015 1:26 pm

Swimming is great! Thanks for the programming. Our group of swimmers it’s growing!

Renata Molliet
Renata Molliet
January 15, 2015 12:27 pm

Swim done 🙂

Sami Lamppu
Sami Lamppu
January 15, 2015 12:08 pm

Did something from Monday because I had to skip Monday session due work schedule A. Every 2 minutes, for 10 minutes, complete: 2x Hang Clean @ 70-75% – up to 80kg. Cleans were light and easy today. Actually everything have been light and easy at this week which is great! B. As many rounds and reps as possible in 12 minutes: 100/65 lbs Thrusters x 3 reps Chest to Bar Pull Ups x 3 reps 100/65 lbs Thrusters x 6 reps Chest to Bar Pull Ups x 6 reps …. I did this with 45kg and finished round 15 in… Read more »

Nichole DeHart
Nichole DeHart
January 15, 2015 4:26 pm
Reply to  Sami Lamppu

That is awesome!!

Jodie
Jodie
January 15, 2015 6:03 am

This programming makes me feel like I’m a big kid going to recess. BIG THUMBS UP!

Nichole DeHart
Nichole DeHart
January 15, 2015 4:26 pm
Reply to  Jodie

Yay, that is so great to hear Jodie! 🙂

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