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.
Loving the swim recovery days 🙂
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
Exactly
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 🙂
Where is todays workout??? I can only see the swimming from yesterday
Today’s workout?
Today’s WOD for 1/16/15??
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.
Swimming is great! Thanks for the programming. Our group of swimmers it’s growing!
Swim done 🙂
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 »
That is awesome!!
This programming makes me feel like I’m a big kid going to recess. BIG THUMBS UP!
Yay, that is so great to hear Jodie! 🙂