January 8, 2015 – Masters Program

Active Recovery Swimming Session
Program courtesy of Heidi Fearon
A.
Two sets of:
25 Meter Finger Tip Drag
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 20 seconds between each 25 Meter efforts

Two sets of:
50 Meter Catch Up – use fins if necessary
Rest 20 seconds

Two sets of:
25 Meter Breathe Every 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

Fun set that will challenge your breathing!
Every minute, on the minute, for two minutes:
Swim 25 Meters with as few breaths as possible

immediately followed by…

Every minute, on the minute, for two minutes:
50 Meter Build-Ups – start at 50% and build up to 85% within each 50m set

immediately followed by….

Every minute, on the minute, for two minutes:
Swim 25 Meters with as few breaths as possible

Rest until recovered, and then…

Every two minutes, for 4 minutes (2 sets):
Swim 100 Meters

Every minute, on the minute, for two minutes:
Swim 50 Meters

Every 45 seconds, for two sets:
Swim 25 Meters

Warm Down:
Swim 100 Meters – focus on stroke length

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.