June 16, 2016 – Masters Program

OFF-SEASON

Recovery Day
A.
Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Swim (this is my first choice, and if you have an ocean, even better)
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (get outdoors and enjoy the scenery as you ride)
* Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

NOTE ABOUT ACTIVE RECOVERY –

The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

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 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.

GAMES PREP

A.
4 Minutes of Hip Flexor Mobility of Your Choice
4 Minutes of Anterior Shoulder Mobility of Your Choice
4 Minutes of Quad Mobility of Your Choice
4 Minutes of Lat & Subscap Mobility of Your Choice

Focus on relaxed breathing throughout these mobility drills. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern.

B.
Warm-Up Technique Drills
100 Meter Warm-Up Swim

C.
Four 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

Four sets of:
50 Meter Thumb to Thigh
(TT: Brush your thumb along your thigh as you finish your arm stroke. This promotes a longer finish and proper hand position.)
Rest 30 seconds between 50 Meter efforts

Four sets of:
25 Meter (½ length closed fist, ½ length swim)
Rest 20 seconds
(Closed Fist: Ball your fist up and swim – helps you feel the water with your hand when you un-ball your fist.)

D.
Main Set
Notice times throughout the percentage efforts…

Two sets of:
25 Meters @ 80% effort
Rest 15 seconds

Followed by…

Four sets of:
50 Meters @ 70% effort
Rest 30 seconds

Followed by…

Two sets of:
25 Meters @ 80% effort
Rest 15 seconds

Goals – You should get 10 seconds of rest on the 25 meter intervals, and then pick the corresponding pace for the 50’s and 100’s. Try to maintain the same stroke count throughout the workout.

Four sets of:
25 Meters @ 80% effort (count your strokes)
on the following intervals: 25/30/35/40/45/50 seconds

Followed by…

Four sets of:
50 Meters @ 75% effort (count your strokes)
on the following intervals: 50/1:00/1:10/1:20/1:30/1:40

Followed by…

Four sets of:
100 Meters @ 70% effort (count your strokes)
on the following intervals: 1:40/2:00/2:20/2:40/3:00/3:20

Followed by…

Four sets of:
25 Meters @ 80% effort (count your strokes)
on the following intervals: 25/30/35/40/45/50 seconds

E.
Warm Down
100 Meter Kick
100 Meter Freestyle