June 4, 2015 – Masters Program

Active Recovery
(Swimming sessions courtesy of Heidi Fearon)
A.
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.)

Four sets of:
25 Meter Stroke Count
(count the number of strokes you take)
Rest 30 seconds

Two sets of:
50 Meter Matching Stroke Count
(goal is same stroke count as your previous 25 meter efforts)
Rest 45 seconds

Four sets of:
25 Meter Kick Only
Rest as needed

Two sets of:
50 Meter Stroke Count
(count the number of strokes you take)
Rest 45 seconds

Every minute, on the minute, for 4 minutes:
25 Meters @ 70% effort
(focus of these 25 meters is tucked chin and rotation of head to breathe –
one goggle in the water, one goggle out of the water)

100 Meter 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.